If you've got a story to tell then let us know.
Make sure it's about athletics though.
Running in the heat !
by José - 10:57 on 28 July 2015
Running in the heat !
Some of us escaped the Scottish “Summer” recently and travelled to countries which are currently experiencing a heat wave , but what effect does this have on our running ?
Having just returned from the furnace of Southern Spain I thought I would share some of my experiences.
We are used to running in temperatures of 60-70f (16-21c) degrees at home in summer but this does not prepare you for a big hike up to 90f + (32c) ! So what does it feel like ? What are the dangers ? What are the benefits (if any) ? What are the survival techniques to cope with running in the heat ?
Firstly , it feels dreadful for the first few days. The change in temperature hits you like a hurricane. Arriving at night does , at first give a false sense of security and you think “oh it won’t be too bad”. The next day you wake up and by breakfast time it is already well into the 80’s (27c) ! My first morning was not too bad with temps. peaking only a little above 80 degrees, so I tried a “steady” run. Armed with a water belt (essential), sun scream on and mp3 player ready to rock and roll I took off on a 5 miler! 45 minutes later drenched in sweat I arrived back at the apartment. Water all consumed and gasping for more. By the end of the run I felt drained even though it was a “steady” one ! The sensible thing to do next was to cool down the body and a dip (or slither) into the pool was essential. Next on the recovery list was to replace fluids and salts that had been lost during the run. This is not simply as drinking water but consuming some salty foods or electrolytes which can come in sachets. I prefer to do the natural thing and combine that with a protein rich food such as fish or eggs. Siesta ? You bet !!! The heat of the afternoon is exhausting and that sleep can be the best part of the day.
Even a steady run in conditions that the body isn’t used to can be exhausting and before you can “step it up” to a rep. Session or a fast run , your body has to acclimatise to this new obstacle.
Our sweat system is an incredible mechanism which tries to maintain a temperature in which the organs can function properly. The body releases sweat, the air cools it (and your body down) and your body cools as a result. That’s fine if the air temperature is less than body temperature 37.4c (98f) but when it gets above that you’re in trouble and you cannot cool down – then your internal organs can cook !
By day 2 the temperature had climbed a little to 32c(90f) so I decided to do the same again just a steady run. It felt easier this time despite the increase in temperature.
No one looks at the weather forecast in Spain in the summer it is just SCORCHIO for about 3 months so I had planned on day 3 to step it up a little and do my regular 6 rep. Session of approx 1 mile.
The temperature on day 3 had notched up again and at the start of the session was 34c – a bit warm shall we say !
I started this session which involved a warm up (yes- a warm up!) then from a start point on a forest trail I use I would run 6-30m in one direction then resting for 1 minute and returning back to the same spot(hopefully). Rep. 1 and 2 completed “OK” , rep.3 felt “leggy” and I felt this warm air surround me as, unknown to me, the temperature in one hour had cranked up to 40c !!! Rep.4 and the rest of the session was abandoned and I slithered home. I’d never felt this hot in Spain and it was a record heat for that day ! Typical!!! Maybe I should have watched the weather forecast after all !
By day 4 and 5 the temperature had moderated back to 30-32c and things were pretty back to normal for this part of Spain. My sessions improved and my body had become more acclimatised to the heat. But what benefits are there for anyone who trains in the heat ?
Firstly , your body gets better at sending blood to the skin to help with the cooling process i.e. you get more efficient at cooling down. Secondly , with the blood rushing to the skin your muscles get less oxygenated and the body actually compensates for this by producing more (now that’s clever). Thirdly , you start sweating at a lower temperature which helps the cooling and lastly you sweat contains less salt so you will be able to maintain the right levels easier.
On returning to the UK I was hoping for a “heatwave” but alas , we have a dreich Scottish summer and I don’t need to worry about my body overheating but nevertheless the training in the heat has had a positive effect on my training and racing and I would recommend giving it a go.
Survival techniques:
TAKE WATER with you ! Essesntial !
Don’t go far from home and be near water (swimming pool or sea)
Avoid the middle of the day – Spanish folk go inside in the afternoon.
Cool down properly (dip in the pool etc)
Eat a protein rich food afterwards and replace salts.
Wear suncream !
Have a post run siesta ! You deserved it !
I really enjoy running in the heat – it’s not for everyone but it suits me ! Hopefully I will get to run in the heat sometime this summer in Scotland...........maybe ?
Adios ..........José
Add your comment