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'26.2' - The Marathon Training Website: Running
Fundamentals
Hot Weather Running
How to beat the
heat!
In our marathon survey, the top reason people gave for not meeting their time goal was 'adverse conditions'. Hot weather was often cited as being the main cause. The article
below looks at some key things everyone training for a marathon should do
on long runs in summer.
It's important to remember that over-exertion in hot and humid
conditions can be dangerous. You need to be aware of the
potential heat-related issues that can affect you.
Check the weather!
If the forecast calls for humid conditions with a high over 85 F
you need to think very carefully about:
·
your previous
hot weather training & condition ing
·
your own susceptibility to heat
·
what to wear
Susceptibility to Heat
Some people can bear hot weather running conditions a lot better than others. If
you on the other hand, suffer in this type of environment then
you need to bear this in mind and take things easy. Don't try to
keep up with someone else.
What to Wear
The best type of clothes to wear for warm weather are the
lightweight mesh fabrics like Cool Max. A lightweight hat will
help protect your head and face from the direct sun. Lightweight
socks will keep your feet cooler.
Be Prepared
Here are a few things you should do before and during your
workout:
-
Wear Sunscreen You'll be out in the sun for a while and it's very easy to get a
bad sunburn, even on a cooler day.
-
Drink Water beforehand
Make sure you are properly hydrated by drinking several glasses of
water before you start.
-
Keep hydrated. Drink water! As you sweat you are losing fluid constantly. It's
also a good idea to a break as you take a drink. Gatorade and
similar drinks will help prevent muscle cramps.
Slow Down This is probably your
best defense against the heat and humidity. If
you start feeling really weary it's because of
the heat. Take a walk break or run more slowly
for a while.
Heat-related conditions
-
Dehydration
– in this state your body has less than the volume of water it
requires. Dehydration can occur after only a 2% decrease in the
normal water volume. Your throat feels parched and you may have
a headache.
-
Heat Exhaustion
- the next stage is to feel dizzy, sometimes accompanied by
muscle cramps, a headache and vomiting. Your skin may feel cold
and damp.
-
Heatstroke or Hyperthermia
- this can be fatal and will follow if the heat exhaustion stage
is not checked. The symptoms are disorientation, inability to
think properly, dry skin and loss of consciousness.
What to do if you start to suffer from the heat
Stop exercising! Take a break as soon as you feel dehydrated and
drink lots of water. If you can get out of the sun, this will
help. Prevention is better than cure, so it's up to you to
recognize the early warning symptoms and take appropriate
action.
Hot weather
then can really affect your performance, and in the extreme,
be fatal. You have to assess your own ability and adjust your
workout intensity accordingly. You will end up finishing your
exercise a lot more comfortably.
First
Time Marathon Runners
Download this new ebook...
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"Marathon Training For Beginners"
is based on Jago's experience training runners to succeed at the marathon distance.
Jago is also
including as a free bonus
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Find
Out More Info Here |
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