Hot Weather Running
Running in the heat can be dangerous if the proper precautions aren't taken. The following are some recommendations for running in a hot environment.
1.) Avoid dehydration. You can lose between 6 and 12 ounces of fluid for every 20 minutes of running. Therefore, it is important to pre-hydrate (10-15 ounces of fluid 10 to 15 minutes prior to running) and drink every 15-20 minutes during your workout. This includes track workouts!! Thirst is not an adequate indicator of dehydration - more times than not, the damage is already done. HYDRATE! Bring your water bottles to every practice.
2.) Wear sunscreen and try to take breaks in the shade. Try wearing a hat or sun visor when the sun's rays are really hot. It will shade your eyes and face.
3.) While running, if you become dizzy, nauseated, have dry skin or the chills...STOP!!!! running and get your coach. Begin to hydrate immediately.
4.) If you have a history of heart or respiratory ailments, inform your coach. If your doctor says it is ok to train outdoors in the heat, modifications can be made to help you succeed as a runner without complicating your health.
5.) Wear light colored, breathable clothing to practice. Runners need to be comfortable and free to move swiftly.
6.) FILL THOSE WATER BOTTLES AND GET OUT RUNNING!!
Coach Jill