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LOTS OF SWEAT!!!

 

85 degrees + Clear Blue Skies w/Blazing Sun + a 6 mile run

= LOTS OF SWEAT!!!

I pretty much felt like I was going to melt by the time I finished my run on Sunday, 6/27/10 and it was only 9am in the morning……..=O

Then, I remembered……..Summer has arrived and so have the brutal summer days that are part of living in Central Florida!  =O

Man it is going to be a grueling 16-Week 15K Training Program this Summer, but if I am to be honest I sort of planned it that way as I am still trying to lose approximately 15 pounds that just won’t budge and I know “lots of sweat” sessions through the summer helped me reach my 100 Pound Weight Loss goal last summer so I am hoping it will do the same for me this summer. 

Plus, my 1st 15K is at the end of September and it is still VERY hot here in Florida that time of year so I need to get used to running in the heat.

However, after yesterday’s sweat session that took a TON of willpower to complete I have done a lots of thinking, some online research and will be tweaking my future “outdoor” runs in hopes of performing better and being less exhausted after over the remaining 13 weeks of training I have to complete.

Here are some TIPS I will be following:

Hot Weather Running Tips

  • Run Early or Late
    • Try to avoid running between 10 a.m. (9am in Central Florida) and 4 p.m., when the sun’s intensity is at its greatest! If you must train during those hours, try to stick to shady roads or trails.
  • Choose Clothing Carefully
    • Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun’s light and heat. Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur, I learned this lesson early on and only wear my “synthetic” running bra outside during the summer months.
  • Wear Sunscreen
    • Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad spectrum protection, which means it protects against both UVA and UVB rays. Stick formulations are good for runners’ faces because the sunscreen won’t run into your eyes, which I have had occur before and it stings a lot.
  • Stay Hydrated
    • The easiest way to avoid heat disorders is to keep your body hydrated!
      • This means drinking fluids before, during and after exercise. The body’s fluid needs vary with exertion, climate, humidity, terrain and other factors. The new fluid recommendations for runners say that you should “obey your thirst” and drink when their mouth is dry and you feel the need to drink.
    • In training, drink before workouts and make sure you have access to fluids if exercising longer than 30 minutes (bring a water bottle with you on your run).  During longer workouts, some of your fluid intake should include a sports drink (like Gatorade) to replace lost salt and other minerals (electrolytes).
  • Don’t Push It
    • On a race day (or during any intense workout), take weather conditions into account. Brutal heat and humidity mean you should scale back your performance goals. Don’t try to beat the heat!
  • Make a Splash
    • Use water to cool yourself during runs! If you are overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin.
  • Be Educated
    • You should be very familiar with the signs of heat problems so you recognize them in yourself or in a running partner. If you feel faint, dizzy, disoriented, have stopped sweating, or your skin is cool and clammy, slow down or stop running. If symptoms continue, sit or lie down in the shade and seek help.

Also, if you are prone to Chafing which I did not have an issue with until I started SWEATING so much note a few TIPS that I read on Caitlin @ Healthy Tipping Point blog last year about it……..wear “spandex shorts” if you chafe between your legs (which I do on my outside runs) or “athletic tape” if you chafe elsewhere (I do in the arm pit area after my indoor runs sometimes)! 

Believe me it HURTS when you CHAFE! 

I screamed yesterday in the shower when the water hit my inner thigh…..=(……so learn from my mistake, wear spandex shorts next time, I know I will!

That is all for now folks as I have a BIG project to finish at work, but I will return tomorrow a.s.a.p. with lots of “food” pictures from the weekend!  =)

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  1. June 28, 2010 at 11:33 pm

    The only time I chafe is in the summer time and the ONLY Place I chafe is just under my breasts where my heart rate monitor strap is. It’s really painful too! 😦

  2. July 1, 2010 at 11:23 am

    Great running tips!! And great run! I always have a hard time running in the heat, and 6 miles is definitely something to be proud of! 😀

    • July 1, 2010 at 8:05 pm

      Why, thank you! Yeah, it was my 1st long run in the heat so it was tough but I think I will be better prepared next time. =)

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