In honor of the summer heat, I wanted to relay a few tips to y’all about how to be smart and run smart in extreme temperatures. Because if you’re anything like me, you’ll run in pretty much anything.
Sub freezing temperatures?
Running in cold weather, in my eyes, is easier to beat than running in hot weather. Why? Because you can layer. Yes, the nippy temperatures might be uncomfortable at first, but trust me, you’ll be nice and warmed up within 5 minutes. What’s more is the fact that stores now carry super-cute thermal-wear to help keep ya warm throughout the duration of winter runs. Oh, and there’s also hand-warmers if things get desperate.
Snow and ice on the ground? Not a problem. They make spikes for that. (Really, they do).
You non-runners out there must think runners are craaazy for wanting to run when it’s not a comfortable temperature outside. And I am not denying that fact one little bit. I like to run year-round. Outside.
To me, running indoors on a treadmill is boring. I feel like a hamster going around, around and arouuuund on one of those spin wheels.
Plus, feeling trapped really ain’t my thing. If I’m at the gym, I’m either lifting weights or crosstraining with a bodypump-class or spin-class. I just can’t make myself run inside. I’ll take the freedom of an outside run any day. And yes, that means even on garbage-truck days. (Anyone else out there play the racing game against the garbage trucks? Just me? Awesome.)
Running during the summer time is a little different. You can’t exactly take layers off when, you know, you’re *already* wearing the bear minimum.
So with that said, here are some tips from the Wellness Coalition of America on how to be smart while you log those miles outside during the wretched, summer heat.
“As you exercise, your body generates heat that must be released into the environment. So exercising in high temperatures can have dangerous results, such as dehydration or heat illness. If you have a chronic disease such as heart disease or asthma and your heart and/or lungs are already working harder, proceed with even more caution when exercising in the heat and humidity.
If the temperature and humidity add up to 150 or higher, use caution when exercising outside during the day. (For example, if the temperature is 80 degrees Fahrenheit and the humidity is 70%, the sum of the two equals 150, therefore you should postpone your outdoor activities until it is cooler.)”
Here are a few tips to alleviate the effects of the heat:
- Wear clothing that allows for heat loss and sweat evaporation (made with dry-fit material).
- Reschedule exercise for a cooler time of day (mornings or evenings; avoid exercise between 10:00 a.m. and 4:00 p.m. when the sun is at its highest intensity).
- Relocate exercise to a shady, breezy site or indoors where there’s air conditioning.
- Reduce exercise intensity, and add rest and water breaks.
-The Wellness Coalition of America
If you want to hear more tips about running and how much I value stretching and listening to your body… check out my interview on Bobby Demuro’s Radio Exiles show! The link I provided in a previous post was broken (but it has now been corrected) so I thought I’d provide y’all the link again in case you actually were interested in listening to me babble on about my love for running…
Moving right along.
Lucky for me, the weather this week in Charlotte has been pretty amazing. In fact, I’d call it balmy. (And when I say “balmy,” I mean mid 80s with low humidity– it’s all relative, people!). Usually, Charlotte is a high of 95, with a heat index over 100 and a humidity of sick-nasty high. So this balmy weather has been a nice little break from the Southern summer heat.
You know what also makes me a super Happy girl today?
Today Ryan and I are going saaaailing! His good buddy Jon (slash old roomie, slash coworker) volunteers for a sailing club on Lake Norman, and he offered to take me and Ryan out on the lake. Talk about awesome. I melt for boats. All kinds of boats – speed boats, canoes, pontoon boats, kayaks, cruiseships (ohhh I ❤ cruising, hinthint cough.hacking.smokers.cough.cough.) I think you get the idea.
So, today should be pretty epic. Especially since the last time I went sailing I was probably about 3 or 4 years old.
Actually, I was three and a half. I know this because my mom reminds me of this trip quite often. We were visiting my Aunt and Uncle who lived on the Chesapeake Bay at the time, and we all piled onto my Uncles sailboat and went sailing for the day. We were having a grand ‘ole time chatting away and catching up (well, the adults were… I was the lone 4 year old on the boat, waddling around the deck like a drunken sailor trying to keep my balance) and enjoying the lovely sunshine…that is, until I threw my beloved windup-toy-bear over the side of the boat.
I remember watching it arc through the air and slide into the water… and use it’s arms to swim the backstroke. “Wooo, look at bear go!” I probably thought to my 3.5 year old self. And then I realized Mr. Bear was going in the wrong direction. I guess I thought nothing bad could come from throwing him into the water, because after all, he was a wind-up swimming bear, he belonged in the water… duh. I’m sure that’s the reasoning I told my mother as I cried and pointed to Mr. Bear back-paddling away from the sailboat. Let’s just say I had my first geography (oceanography? who the hell knows…) lesson at a pretty young age. I learned that the Chesapeake Bay is not the size of my bathtub, and things thrown into said body of water will not find their way back into my little hands, even if they are the best little wind-up-toy-swimming bear out there.
Hopefully today’s little sailing excursion will go better than the last time…
What are some ways you beat the summer heat for exercise? Have you ever heard the rule of 150? Do you run with a hydration belt? Have you ever been sailing? Have you ever lost something at sea that meant a lot to you?