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Jul 21, 2011
Running Tips

Running Essentials Thursday: Know the Signs of Heat Exhaustion

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?

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(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.
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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!

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Comments

  1. Sara says

    July 21, 2011 at 9:39 pm

    I’m in Toronto (same heat wave) and for the past two weeks I’ve been doing all my runs inside on the treadmill! I am a big suck when it comes to extreme weather (too hot or too cold) – I’ve also fainted a few times due to both…thank goodness for my gym membership!

    Reply
    • Jess says

      July 21, 2011 at 9:45 pm

      You have to be careful and know your body. I really can’t get through workouts on the treadmill, so admire those that can.

      Reply
  2. Theodora says

    July 21, 2011 at 10:01 pm

    Are you saying “I won’t run if it’s below 0 degrees with a windchill of -15” as a generic example, or is that really your cutoff????? The coldest weather I’ve ever run in was 9 degrees, and my legs felt really tight the entire time, so I think 10 degrees is my cutoff. I love your winter pictures in this post, it did make me feel a little cooler 🙂

    I ran 1.25 to the gym, ran 3.5 there and ran 1.25 back, and the 1.25 each way was ROUGH.

    Reply
    • Jess says

      July 21, 2011 at 10:13 pm

      That’s pretty much my cutoff unless there is ice. You had an awesome run tonight! You have me rethinking my treadmill aversion.

      Reply
      • Theodora says

        July 22, 2011 at 12:00 pm

        Trust me, it didn’t feel so awesome. The only way I got through it was being able to break it up like that.

        Reply
  3. Abby says

    July 21, 2011 at 10:07 pm

    I ran at 8pm tonight and it was still soooo hot! I took it easy, ran slower, drank Smart Water the entire way and listened to my body. 4 miles: DONE. I’m not always up for the heat, but I played it smart and didn’t push and it wasn’t the end of the world. Loving my A/C right now!

    Reply
    • Jess says

      July 21, 2011 at 10:14 pm

      Nice run! I’m with you on loving the A/C!

      Reply
  4. The Candid RD says

    July 22, 2011 at 7:02 am

    You’ll be so proud of my, I’m doing a 30k bike ride and 5k bike race (COMBINED!) in two weeks! I’m not a biker, or a runner, yet I signed up for this to get me motivated to do new things. I needed this post because I’ve been afraid that I am getting too hot, and I can never tell if it’s the temp, or just my out of shapeness….haha. I think it’s both! I mean, I’m in shape, but not “running shape”, if you know what I mean..

    Reply
  5. Jess says

    July 22, 2011 at 8:38 am

    I totally paid attention to heat this morning and toned my 10 miles down to 7 and it was absolutely the right decision. I felt good before and after the run and knew that if I’d gone that extra three miles, I might not have felt so good afterwards. I figured being safe was better in this heat – couldn’t believe it was already in the 80s at 5am!!

    Reply
    • Jess says

      July 22, 2011 at 4:23 pm

      Yes, Jess being safe in this heat is most important!

      Reply
  6. Kelly says

    July 22, 2011 at 10:15 am

    We are having the same heat wave up in Boston and funny you should mention that everything feels like a hot yoga studio- we haven’t been turning on the heat at all at my yoga studio, so I think that says something haha.

    Reply
  7. Vanessa @ Project Zen says

    July 22, 2011 at 1:28 pm

    I pace myself and take it easy but I also ask myself that I never regretted a run (in any type of weather) either!

    Reply
  8. Katherine says

    July 22, 2011 at 4:10 pm

    Thanks for this post! It’s good to know the signs of heat exhaustion and after reading your excerpt I think I had heat exhaustion the other day post 8 mile run. I really need to remember to keep sports drinks handy these days.

    My outdoor running limits are, the lowest temperature I will run in is around 30 degrees (I hate the cold, I’m a baby in the cold) and probably 85 degrees is the high (in the shade!)

    Reply
    • Jess says

      July 22, 2011 at 4:21 pm

      Yes, be careful out there!

      Reply
  9. Amanda says

    July 22, 2011 at 4:15 pm

    Great Post! I am moving from Minnesota to Florida so it does not look like it will get much cooler for me anytime soon.

    Reply
    • Jess says

      July 22, 2011 at 4:22 pm

      Oh no! Hopefully, you’ll be near the ocean.

      Reply
  10. Cameo says

    July 25, 2011 at 8:15 pm

    Great advice! I accidentally od’d in the heat Thursday, which was not fun. Worst experience I’ve had running in a long time. I definitely pushed my speed too far and didn’t consider the heat index. I am always hot – even in the winter – so it’s hard for me to gauge temperature sometimes. Lesson learned.

    Reply

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I'm Jess Underhill, a certified run coach and freelance fitness writer. I experienced my first runner’s high when I was 13 and it had a profound impact on how I saw myself and this world. My mission in life is to help people chase down their personal bests and crush their goals so that they too, can change their perceptions. Read More…

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