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TRAINING GUIDEr

SummerRunningSpecialEXPERT TIPS, PLANS, AND STRATEGIES TO HELP YOU ENJOY SUMMER RUNNING

RUN EASY Don’t do long runs or speed sessions

during the hottest time of day. Pick routes that offer some shade. And run by effort, not by pace, as the heat and humidity will slow you down. DRESS FOR SUCCESS

Wear apparel that’s light in color, lightweight, and made from mesh. Microfiber polyesters are good fabric choices. Also, be sure to wear a hat, shades, and sunscreen with an SPF of 30 or higher. Apply sunscreen at least 20 minutes before you head out. WATCH THE HUMIDITY

Moist air slows down your body’s ability to cool itself through sweat. So check the heat index, which combines temperature with humidity and tells you how hot it actually feels. The National Weather Service issues a heat advisory when that hits 105 degrees. GET USED TO IT

Your body can adapt to elevated heat, though it may take a few weeks to acclimatize. Start prepping your body with daily walks in the heat of the day. The next week, try three easy short runs midday. Then gradually increase the distance of these runs. TAKE THE SWEAT TEST

Fluid loss varies widely from person to person. Find out how much you need by weighing yourself naked before and after a few runs. If, for example, you lose one pound during a one-hour run, you sweated 16 ounces of fluid, and should drink 16 ounces per hour of running.

How To Beat The HeatKeep your runs healthy, safe, and strong even as the temperature rises

T he hazy, hot, and humid conditions can make run-ning sweaty, uncomfort-able, and downright risky. The good news is that if you dress right, hydrate appro-

priately, and know the warning signs that something is amiss, training during the hottest months of the year can be a breeze. In this guide, you’ll find everything you need to stay healthy and safe, and make summer your best training season yet.

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TRAINING GUIDE

FEELING THE HEATRunning in hot weather forces your system into overdrive. Here’s how heat affects the body

1 HEART RATE Rises because the lower blood-

plasma volume makes the heart work harder to push blood to the legs.

2 INTERNAL BODY TEMPERATURE

Core temperature rises. Heat stroke can occur when temperature reaches 104°F.

3 BLOOD LACTIC-ACID LEVEL

Increases because you’re working at a higher percentage of VO2 max. The lactate threshold is the point at which the muscles no longer function efficiently.

4 PLASMA VOLUME Can decrease up to 10 percent

or more due to water loss through sweating. Causes the heart to work harder, which can make running feel harder.

5 DEHYDRATION Occurs because of electrolyte

and fluid loss due to sweating. Even a small amount of dehydration can decrease your performance.

ILLNESS CAUSE SYMPTOMS TREATMENT PREVENTION

Heat Cramps Muscle fatigue, loss of sodium and fluids during long-duration, high-intensity events

Severe cramps and twitching throughout the body

Rest, stretch area, and restore fluid and salt bal-ance with foods or drinks with sodium

Don’t run hard in the heat until acclimatized, and stay well hydrated

Heat Syncope Often brought on by a sudden stop that interrupts blood flow from the legs to the brain

Fainting episode in hot tempera-tures; dizziness, weakness, nausea, decreased pulse rate

Move to a cool or shaded area, monitor vital signs, elevate legs, and rehydrate

Gradually accli-matize by gradu-ally increasing time and intensity of runs over 10 to 14 days

Heat Exhaustion Dehydration and lack of acclimatization

Core body temperature of 104°F, low blood pressure, elevated pulse rate, head-ache, nausea

Move to a shaded or air-conditioned area, remove excess clothing, lay down, elevate legs, hydrate

Don’t run hard in the heat until acclimatized, and stay well hydrated

Hyponatremia Excessive water in-take dilutes blood-sodium levels; usually occurs after running for four or more hours

Headache, disori-entation, swollen hands and feet, vomiting

Emergency medi-cal treatment is necessary

Take sweat test to figure out individual fluid needs

Heat Stroke High-intensity or strenuous exercise in a hot and humid climate, lack of acclimatization

Clumsiness, head-ache, nausea, diz-ziness, confusion, loss of balance

Emergency medi-cal treatment is necessary for im-mediate ice-water immersion

Don’t run hard in the heat until acclimatized, and stay well hydrated

50°F 60°F 70°F 80°F 90°F

3:00:00 3:05:24 3:10:48 3:16:12 3:21:36

4:00:00 4:07:12 4:14:28 4:21:36 4:28:48

5:00:00 5:09:00 5:18:00 5:27:00 5:36:00

How Heat Can HurtRecognize the signs and symptoms of these hot-weather illnesses

RACE-DAY FORECASTSHow heat affects your marathon pace

Anumber of statistical studies have investigated how weather up to 77°F affects marathon perfor-mances. One published in 2007 looked at tempera-

tures and results from 140 marathons. These studies have found 50°F to be close to ideal for marathoners. Above 50°F, times slow about three percent for every 10 degrees. So make equivalent adjustments in your long-run pace.

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HEAT ADVISORYFeeling sweaty, sneezy, and in no mood to run? Here’s how to get moving

1 GET USED TO IT Give yourself eight to 14 days to acclimatize to hot

weather, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate.

2 LOOK FOR GRASS AND SHADE It’s always hotter in cities than in more rural

areas with grass and trees because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade—any park will do—and try to go in the early morning or late evening.

3 CHECK THE BREEZE FIRST Start your run going with the wind and run back

with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of a run.

4 HEAD OUT EARLY OR LATE Even in the worst heat, temps cool off signifi-

cantly by dawn. Get your run done then, and you’ll feel good about it all day. Can’t fit it in? Wait until evening when the power has gone out of the sun—just don’t do it so late that it keeps you from getting to sleep.

5 TAKE IT SLOW Every five-degree rise in temperature above 60°F

can slow your pace up to 20 to 30 seconds per mile. So don’t fight it. Just slow down.

6 RUN IN WATER Substitute one weekly run with a pool-running

session of the same duration. If you’re new to pool running, use a flotation device and simply move your legs as if you were running on land, with a slightly exaggerated forward lean and vigorous arm pump.

Six Best Summer Running Tips Running on a hot day will never be as easy as running on a cool spring morning. But with the following advice, you’ll get pretty close

SUMMER SETBACKFEELING LAZY FROM THE HEAT COOL CURE Ease into hot-weather running. Do your main workouts before 10 a.m. or after 6 p.m. and go for a light run or walk in the heat of the day. Increase the intensity and length of your hot workouts by five to 10 minutes over two weeks. To stay cool during a run, dump water over your head, which will help lower your core temperature. Or roll ice in a bandanna and wear it around your neck. Also, run in shady areas, like parks and neighborhoods, where the heat doesn’t feel as intense.

SUMMER SETBACK ALLERGIES GETTING YOU DOWN COOL CURE Pollen from ragweed, bermuda grass, and red-top grass are common in the summer, and if you have allergies, running can worsen itchy eyes, sneezing, and congestion. Pollen counts are often highest between 5 and 10 a.m., so run later in the day. Check pollen.com for updates, and hit the treadmill when counts are high. Shower right after running; pollen that settles on hair, clothes, and eyelids can trigger reactions.

SUMMER SETBACKSHORT NIGHTS = LESS SLEEP COOL CURE Evening runs may mean cooler temperatures, but don’t head out too close to bedtime, as your heart rate and body temperature will be elevated for two hours afterward. Use an air conditioner or fan to keep your bedroom cool (between 55 and 75°F). And use blackout window shades to block out early sun.

TRAINING GUIDE

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YOUR RUNNING TIME WHAT TO DRINK; HOW MUCH WHY

Up to an hour Water or low-calorie sports drink; three to six ounces every 15 to 20 minutes. Water is usually fine. For a tough run over 30 minutes, consider the sports drink to give you a kick of energy.

Will help keep you hydrated. These drinks allow you to drink a lot of fluid without filling up on calories. For longer or more intense runs, these drinks don’t provide enough carbohydrates to fuel your muscles.

1 to 2 hours Sports drink; three to six ounces every 15 to 20 minutes Your body starts to significantly deplete stored sugars after 60 to 90 minutes of running. A sports drink with carbohy-drates and electrolytes will also help replenish sodium.

2 hours or more Endurance sports drink; three to six ounces every 15 to 20 minutes

These drinks contain extra electrolytes to help offset large sweat losses, and they may help prevent cramps. Researchers have found that the more salty drinks athletes consume, the less urine they produce and the fewer electrolytes they lose.

Postrun Recovery drinks, protein shakes, chocolate milk; replace enough so you have to use the bathroom within 60 to 90 minutes postrun. Usually eight to 24 ounces will do it.

Combining proteins with carbs helps replace glycogen stores in muscles and reduces the amount of muscle damage from exercise. Plus, these drinks help you rehydrate.

WHAT’LL YOU HAVE?Which kind of fluid to consume on a run depends on how long you’ll be out there

PREHYDRATE TO RUN FASTWHY? Dehydration causes blood volume to drop, which lowers your body’s ability to transfer heat and forces the heart to beat faster, making it difficult for the body to meet aerobic demands. An April 2010 study in the Journal of Athletic Training showed that runners who started a race dehydrated on an 80-degree day finished slower compared with when they ran it hydrated. Drink eight to 16 ounces one to two hours before a run. GO COLD FOR LONGER RUNSWHY? Colder drinks lower body temperature and perceived effort, which allows you to exer-cise longer. In a 2008 study in Medicine, Sports, and Exercise, cyclists who drank cold beverages before and during workouts lasted 12 minutes longer than those who had warm drinks. Before a hot run, have a slushy made with crushed ice and sports drink. To keep drinks chilled while

you run, fill a bottle halfway, freeze it, and top it off with fluid before starting.

STAY ON SCHEDULEWHY? A hydration plan will help you remem-ber how much and when you need to drink. In a July 2009 study in the Journal of Sports Science,

cyclists who recorded their plan for hydrating drank more frequently and consumed more fluid than their peers. Take the sweat test (see page 1) to figure out how much to drink. Note your thirst during runs, and write down how often and how much to drink. Set your watch to beep every 15 minutes as a reminder.

Sipping PointsThe latest research on how to prevent dehydration—and boost your performance

TRAINING GUIDE

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smaller than five millimeters (the size of a pencil eraser), since they’re usually not painful. But pop the bigger ones. With a sterile needle, prick the side of the blister and drain it. Don’t remove the top of the blister. Rather, cover it with an antibi-otic ointment and moleskin or a bandage.

CHAFING Skin-to-skin and skin-to-clothing rubbing can

cause a red rash that can bleed, sting, and make you yelp in the shower. Moisture and salt make it worse. Underarms, inner thighs, along the bra line (women), and nipples (men) are vulnerable spots. To prevent chafing, wear moisture-wick-ing, tagless gear. Apply Vaseline, sports lube, Band-Aids, or NipGuards before you run. To treat chafing, wash the area with soap, apply antibac-terial ointment, and cover with a bandage.

MUSCLE CRAMPS The best way to prevent them is to be well

trained, because fatigue seems to be the main reason for cramping in races and hard workouts. Plyometric training (bounding, hopping) may lower your risk as well, as may staying well hy-drated. If a cramp hits, stretch immediately. If your calf cramps, for instance, stop running, straighten out your leg, pull back on your toe, and hold the stretch for several seconds. Then massage the muscle to help ease the pain and get you ready to run again.

SUNBURN Avoid the sun between 10 a.m. and 4 p.m.,

wear a hat, and run in the shade. Wear water-proof sunscreen with an SPF of 30 or higher. Apply it 20 minutes before you head out, and reapply it every hour that you’re out. You can also wear technical apparel that blocks UV rays. If you do get sunburned, taking an anti-inflam-matory and applying moisturizing cream a few times a day may take the edge off the pain.

BLISTERS These are caused by friction, excessive mois-

ture (sweaty feet, wet weather), or shoes that are too small, too big, or tied too tight. Be sure to buy properly fitted shoes. Because your feet can ex-pand over a day, shop in the late afternoon or evening. Putting sports lube and bandages over blister-prone spots may help. Ignore blisters

BLACK TOENAILS Downhill running and too-small shoes can

lead to black toenails, as both cause your toes to slam into the front of your shoe. Wear properly fitted shoes and keep your nails trimmed. There’s not much you can do to treat a black toenail. It’ll usually grow out on its own. If it’s painful, see a podiatrist, who can drain fluid from it.

Damage ControlMaladies like blisters, chafing, and cramps are more common in the summer. Here’s how to treat and prevent them

BODYGLIDE OR VASELINE Prevents chafing and blisters

ANTIBIOTIC OINTMENT Keeps chafing wounds and popped blisters from getting infected

SUNSCREEN Prevents sunburn. Use sweat-proof formulas, and make sure they have an SPF of at least 30

ANTIFUNGAL OINTMENT Treats athlete’s foot

MOLESKIN Covers hot spots to prevent blisters from developing

ANTIFUNGAL POWDER OR SPRAY Helps prevent athlete’s foot

ALOE VERA Soothes sunburn and damaged skin

DEFENSE STRATEGIES Skin-care supplies you should stash in the gym bag or car. Just in case

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FOOD WHY IT’S GOOD FOR YOU PREPARATION TIP

Arugula Arugula is a spicy, bitter leafy green that belongs to the same family as broccoli. One cup contains four calories and 28 percent of your Daily Value for vi-tamin K, which aids in the formation of blood clots and may strengthen bones. It also offers a good dose of vitamins A and C, plus calcium and folate.

Paired with the right ingredients, arugula makes a delicious salad. Try balancing the greens’ bitter-ness with acidic, salty, and sweet flavors, such as fresh pears, prosciutto, and a lemon vinaigrette. Try other combos, such as arugula with cucumber, feta, and mint, or blue cheese, endive, and grapes.

Avocados Some runners avoid avocados because they’re high in fat (one cup contains 21 grams). But nearly all of that comes from the heart-healthy mono- and polyunsaturated fats, which, when eaten in place of saturated or trans fats, can actually help lower LDL (so-called “bad” cholesterol) levels.

Guacamole is an easy way to enjoy avocado. Mash two avocados and stir in two tablespoons diced red onion, a half cup diced tomato, half a minced jalepeño, two minced garlic cloves, a half cup chopped cilantro, three tablespoons lime juice, salt, and pepper. Serve with chips or vegetables.

Peaches One medium peach contains just 60 calories and two grams of fiber, plus vitamin C and beta-caro-tene, a heart-protective antioxidant. This juicy fruit also contains potassium, a mineral critical for regu-lating fluid and electrolyte levels, making peaches a tasty choice for rehydrating after a warm run.

Peach Melba is a classic summer treat, with poached peaches, vanilla ice cream, and raspberry sauce. Or try white wine–marinated peaches: Peel, pit, and slice six peaches. Mix with 1 ½ cups white wine, ¾ cup sugar, and ½ teaspoon cinnamon. Let mix stand for a half hour (or refrigerate two hours).

Sour Cherries Sour (or tart) cherries are nature’s painkiller. Stud-ies show that runners who drank tart-cherry juice twice daily for a week before a long race reported less pain than placebo drinkers. Choose whole cherries more often than juice; one cup of fruit has half the calories and more fiber than the juice.

Sour cherries are delicious in cobbler and pie, and in quick-bread batter. Or make sour-cherry syrup: Boil four cups pitted cherries with ¾ cup sugar and ¼ cup water for 10 minutes (add a splash of lemon or lime juice if you like). Pour in a jar and store in the fridge. Ladle the fruit over waffles or ice cream.

Strawberries This delicious summer fruit contain anthocyanins, which are found in other red and blue fruits and help reduce inflammation and counteract muscle damage from exercise. One cup of strawberry halves contains just 49 calories and nearly 150 percent of your Daily Value for vitamin C.

Strawberries with balsamic vinegar is a simple Italian dessert. The acidity of the vinegar brings out the sweet-tartness of strawberries. In a bowl add two drops of balsamic vinegar to one teaspoon of sugar. Toss a pint of clean, hulled strawberries into the mixture. Marinate for a few minutes.

Eat These NowThere’s so much great “runner food” that’s in season in summer. Here are five whole foods that will help you stay healthy and fit during the hot-weather months

1 POUR IN YOUR LIQUIDUse four to eight ounces of liquid, such as water

(sparkling or still) or milk. If you use fruit juice (which is high in sugar), limit to six ounces or less.

2 ADD FRUITS AND VEGETABLES Try 1/2 to one cup of produce, such as berries,

mango, or kale. Frozen produce is just as healthy as fresh and makes smoothies cold with less ice.

3 THROW IN FATS AND PROTEINLimit to one serving of healthy fats to keep

calories in check. Try one tablespoon of nut butter or seeds, or for protein, a 1/2 cup of soybeans.

4 ADD SPICES AND SWEETENERSHoney, agave nectar, and other sugars can

sweeten your smoothie. But remember they have few nutrients, so use no more than one teaspoon per smoothie. You might also add 1/4 teaspoon of ground spices, such as nutmeg or ginger, to add extra flavor without additional calories.

5 TOP WITH ICEUsing more ice (1 cup) will give your smoothie

a thick consistency, like a milkshake, while adding in less ice (1/4 to 1/2 cup) will produce a thinner smoothie. If you’re using frozen produce, you can use less ice or none at all.

YOUR VERY OWN GLASS OF HEAVENThe art of making the perfect smoothie-for-one

TRAINING GUIDE

With contributions by Amby Burfoot, Karen Asp, Adam Bean, Jen Van Allen, Beth Dreher, John Hanc, Jeff Galloway, Kristen Wolfe Bieler, Sarah Bowen Shea, Jessica Girdwain, Liz Applegate, Clara Silverstein, Yishane Lee

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