Summer Running Tips

CHAPTER 3: RUNNING TIPS

Article 3:
Running in the Lazy, Hazy, Crazy Days of Summer

Dear Friends:

A message from US Olympic track & field athlete (and my "running guru") Jeff Galloway: "Something to remember: even the most heat-conditioned athletes will record slower times in warm weather. The faster you run in hot weather, especially from the beginning, the longer it takes to recover."

Usually, our training groups reduce their speed and take more frequent walk breaks in the summer, but here are some things to remember when running on your own or as part of a group during the lazy, hazy crazy days of summer:

* Run slower and take more walk breaks, especially as the mileage and heat/humdity index increase...for example, those running 5:1, should go down to 4:1, the 4:1 runners should go down to 3:1; and those running 2:1 should do 1:1 .

* Hydrate well before, during and after your runs...and bring along power bars and gels to provide energy and sustenance as long runs exceed six miles and you're on the road in excess of one hour.

* Wear coolmax or other technical running clothes (no cotton).

* Wear a white (or light colored) cap made of coolmax (with holes in it) that protects your eyes from the runs’ rays and allows your head to expel heat (NO canvas baseball caps that hold in the heat).

* Apply sunscreen in advance, and bring along small tube in your water bottle holder. This is especially important for those of us with fair skin, but even those runners with darker skin tones can get sunburn and sun poisoning!

* Take extra walking breaks, as needed.

* If you're feeling unwell at any time during a run, IMMEDIATELY tell your group leader; if you’re running on your own, make sure you have a cellphone with you at all times. (I suffered minor heat injury a few years back, while running just 4 miles in Riverside Park. It can happen to anyone at anytime!)

* Galloway group runs generally start earlier during the summer months…if you’re running on your own, aim to run in the early morning hours or after the sun sets; avoid the midday, if possible (unless you’re on a treadmill in an air conditioned room!).

I've said this for years: you need to run with your HEAD (in addition to your feet)!

Be smart and take good care of yourself at all times...the training runs are intended to prepare you to run longer distances; they're not supposed to kill you!!!!!

"Coach Ruth"