Athletics Magazine

Chicago and 8 Tips for Running When It's Hot As F$ck

By Brisdon @shutuprun

I'm back from Chicago. This picture says it all:

Chicago and 8 Tips for Running When It's Hot As F$ck

Giordano's pizza. And, whiskey.


Chicago and 8 Tips for Running When It's Hot As F$ck

Ken's high school friends who all turned 50 this year. God, they are old. 


Chicago and 8 Tips for Running When It's Hot As F$ck

Might have gotten a bit crazy after the Cubs game

It was a hugely fun weekend with the boys. No I am not an escort. Just crashed the guys' trip because Ken didn't really tell me it was a guys' trip. I think if you can fart like a champ and deal with penis talk, you're good.
Oh, and we did get in some great runs along Lake Michigan both ways. So thanks for the advice.
Only bad part of the trip: Spirit Airlines. Yeah, that was a shit show.
I have now flown Spirit twice and have had flights cancelled twice. That is 100% of the time, in case you suck at math. Fool me once...I could go on a 15,000 word rant about this, but suffice it to say that if you choose Spirit to save money you will be paying hundreds more in the long run when they cancel your flight, only offer you a flight 4 days later, don't help with re-booking and don't compensate for hotel.
Oh, and seats don't recline. I am surprised there is not a slot to put in a quarter so you can lean back your seat. At least it doesn't cost to take a huge dump on the plane. In the cockpit. JK.
Moving on.
So, like you all I have been suffering through some sweltering summer runs. 
In my TRR Training I am out there for 4+ hours at a time, on the trails, at altitude. Dehydration, cold sores from the sun, crying, extreme thirst and ridiculous fatigue have all been part of my training. I have tried to be really careful about fueling, hydration, taking my SaltStick tabs and recovery. But the heat still sucks the life out of you. This chart will make you feel better.
WarmTemponpace

I've come up with some tips for running in the heat. These have helped me, so I hope they help you too.
  1. Strip down. Wear as few clothes as you can without being arrested. Wear light colored, loose, wicking clothing.
  2. Run first thing, or after the sun starts to set. Avoid getting out there between 10:00 a.m. and 4:00 p.m.
  3. Adjust your pace. Slow the heck down. Ideal running temperatures range from 50º-55º. For every five degrees above that, your performance can degrade 2%.  This means that if you are running in 75º  heat, your pace could slow up to 10%! Humidity might make it even worse. Don’t expect you can or will perform the same in the heat (from a study done at Team Oregon).
  4. Do 6 every 15. Try to take in at least 6 ounces of liquid (not including Bud Light) for every 15 minutes of running. Plan your routes where you can replenish your water, or hide it along the way.
  5. Think trees. Or, big buildings. Try to plan your route to include the most shade possible.
  6. Skip the beans and peanut butter. Avoid excess protein intake before and during the run. Protein metabolism produces extra heat (source).
  7. Run with your down coat. If you are planning a race in a hot and/or humid climate, try to acclimate first by mimicking race conditions the best you can. To develop and maintain acclimatization for a race in a warmer climate, assume that each layer of dry clothing or degree of coverage, (i.e. going from short to long sleeved shirt or from shorts to tights), is equivalent to 15 or 20 degrees in temperature (source).
  8. Replenish lost fluids and electrolytes after a run. Some people even weigh themselves pre- and post-run to gauge how much liquid they have lost. If you are doing especially long runs or are running for consecutive days in heat, add salt to foods and select foods high in potassium like bananas.

Worst airline in your opinion? Best? Spirit sucks. I still like Southwest.
What's your best tip for summer running? 

SUAR


You Might Also Like :

Back to Featured Articles on Logo Paperblog

These articles might interest you :

  • Shilo Sanders- Son Of Deion Sanders Thanks Courts For Allowing Him To Live With...

    Shilo Sanders- Deion Sanders Thanks Courts Allowing Live With Pilar

    ChristianNews Shilo Sanders, the son of NFL Hall of Famer,  Deion Sanders took to twitter to “thank” the courts for allowing him to live with his mother, Pilar... Read more

    The 04 August 2017 by   Firstladyb
    SPIRITUALITY
  • “I Feel Great”

    Feel Great”

    Jakub went to his doctor's office believing that he had a back injury, but returned with a chocking diagnosis instead. He had type 2 diabetes - in spite of... Read more

    The 04 August 2017 by   Dietdoctor
    DIET & WEIGHT
  • July Allotment Recap (2/2)

    July Allotment Recap (2/2)

    Sunday afternoon saw us return bravely to 24a even though there were more thundery showers foretold by the weatherman. I will admit that I guffawed at the... Read more

    The 04 August 2017 by   Chrryblossomtat2
    GARDENING, HOME
  • Culinary Delicacies in Croatia- What to Eat and Drink in Croatia

    Culinary Delicacies Croatia- What Drink Croatia

    In my earlier post, we spoke about how Croatia is a stunning European destination, let us now see what are the culinary delicacies in Croatia or what you can... Read more

    The 04 August 2017 by   Kash Pals
    FOOD & DRINK, A-CLASSER
  • #Golf Training Aids Spotlight: The Delta Putt

    #Golf Training Aids Spotlight: Delta Putt

    Do you consider yourself to be a strong putter or do you feel you could improve your make percentage on the green? Most amateurs could use help with the flat... Read more

    The 04 August 2017 by   Golfforbeginners
    GOLF, SPORTS
  • Three Incredible Hikes in Southern Iceland3 Min Read

    Three Incredible Hikes Southern Iceland3 Read

    Nature takes center stage in Iceland, where there's a stunning view around every bend: massive glaciers, expansive lava fields, powerful waterfalls, black sand... Read more

    The 04 August 2017 by   Healthytravelblog
    TRAVEL
  • What I Wore: Daytime Pajamas

    What Wore: Daytime Pajamas

    Pajama top: ELOQUII (14) | Pajama pants: ELOQUII (14) | Shoes: ASOS (similar) | Earrings: J. Crew ( same in different colors, similar concept in same color) |... Read more

    The 04 August 2017 by   Wardrobeoxygen
    FASHION, SELF EXPRESSION, SHOPPING

Magazines