It is one hundred hot degrees in NYC. The city feels and smells like the inside of a hot yoga studio. Obviously running is a much bigger challenge than normal. Today I had three one-mile (3×1600) repeats on my schedule as well as a warm-up and cool down. I managed to complete two of those repeats, but just didn’t have a third in me. I’m still undecided as to weather or not the heat won, or if I won just for getting out there.
Maybe a little mental imagery of winter running will help keep me cool. No?
(Note as I write this at 9:15 p.m. the heat index is 103.)
I imagine we’re all struggling right now to get our runs in. It’s a great time to remember these tips.
Not only should we be hydrating, and adjusting our pace according to the heat but we should also be aware of the signs of heat exhaustion.
The following is from Runner’s World:
“Weakness, faintness, chills, and excessive sweating are the signs of heat exhaustion. You may have a weak pulse and experience nausea or even vomiting. Fainting is possible because excessive fluid loss through sweating ultimately reduces blood volume, thus lowering your blood pressure. Heat exhaustion must be treated immediately—it isn’t damaging in and of itself, but if left untreated, it can lead to heatstroke, which can rapidly become life threatening.
At the first signs of heat exhaustion, stop exercising, get out of the heat, and rest. Then rehydrate gradually, preferably with a sports drink that contains electrolytes. If water is plentiful, use it to cool your skin. If you can’t keep liquids down (thus making hydration impossible), seek immediate medical attention.”
I know most of us have a cold weather limit (i.e. I won’t run if it’s below 0 degrees with a windchill of -15), so tell me do you have a heat limit?
I think I’m crazy and somehow am actually more likely to do my workout if it’s really cold or really hot. Crazy I know.
If you are running outside, be safe out there!