I don't know about you, but it has been HOT in my part of the world for the last few weeks. While I love the warmer weather, it isn't the best environment for running- in fact, it can be harmful to your health. I wrote about a scare I had last year
with the heat and some of my personal tips for running during the summer months.
As a Galloway Blogger, I received this timely email last week and am happy to share it with you today. Happy summer running! :-)
Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.
Dealing With the Heat
Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
Try to complete your run before the sun rises above the horizon.
More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
Pick shady courses on hot days.
Don’t wear a hat! Pour water over your head
Have an indoor alternative—treadmill, etc
Run in the deep end of the pool, using a flotation belt
ANOTHER AMAZING LAKE TAHOE RETREAT!
We stay at the beautiful and comfortable Squaw Valley Lodge. Lodge amenities include indoor and outdoor hot tubs, swimming, tennis, sauna and fitness room. Week camp began Thursday, July 23th. Weekend camp began Friday, July 24th at 5PM. Both camps began with an easy run to get acquainted. The morning breakfasts were followed by clinics by Jeff and his guests. Seminar topics include Running Injury Free, Nutrition, Speed work, Goal setting, Shoe selection, Pool running, and Running form / analysis.
After lunch, our guests shopped, went sightseeing, sunned by the pool, or joined the group for a scenic hike, T-shirt swap, bike ride, river raft ride, etc. The group gathered again in the evenings for dinner onsite or at one of the nearby restaurants and after-dinner relaxing.
You can learn more about the various Jeff Galloway Retreats athttp://www.jeffgalloway.com/retreats/.
MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARDMake your nomination today!
In conjunction with the Road Race Management Race Directors' Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.
The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.
"We are seeking to honor a 'sport changer'...a person who really made a difference," says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015
A ten-person committee will choose the winner to be announced November 6
at the Race Race Management Race Directors' Keynote dinner in Hollywood, FL.Make your nomination now!
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