Highway to the Danger Zone
East Coast runners - let's talk about the Extreme Heat Warning.
We're missing the Virginia heat wave this weekend as we're back in Sacramento visiting family and I've heard this song on the radio at least four times in the last two days.
It's stuck in my head, but seemed like a good title to talk about the heat while running.
Every summer this comes up, but it's worth repeating.
Always err on the side of caution when it comes to running in the heat and humidity.
Missing, shifting days or reducing mileage on a long run now will have a minimal impact on the success of your long distance training cycle.
Ideas for modifying runs in the heat:
- Hydration is key
- Hit the treadmill
- Run in the morning or evening when sun is less intense
- Freeze a rag or towel the night before, grab it on your way out and wrap around your neck for the run
- Wear light colored clothes to reflect the sunlight
- Include walk breaks and slow your pace
Remember that the paces you were hitting back in 60-degree weather require much more effort in these conditions.
Your pace is not an accurate indicator of how hard you're working right now. Instead, let your effort guide the run.
Cue in to your body's signals to stay safe.
Here are some signs that you're reaching the danger zone of dehyration or heat related illness:
- Unusually high effort for an easy pace or heart rate (if you track it) is much higher than usual
- Excessive thirst or a very dry mouth, lips or sticky saliva
- Dizziness or feeling lightheaded
- Headache during or after a run
- Muscle cramping impacting the calves, hamstrings, or quads
- Chills or goosebumps despite being hot can be a early sign of heat illness
If you become confused, nauseated, stop sweating despite the heat, feel like you're going to faint, or actually pass out, stop running immediately, get somewhere cool, and seek medical attention. Heat stroke is a medical emergency.
Let me reiterate: it is far better to miss, shorten, or move your long run this weekend than to push the limits of safety. One modified run won't derail your marathon build. Heat illness absolutely can.
If you want help applying modifications to your training plan and are looking for a coach for accountability, support and taking the mental load off modifying your runs, book a 1:1 Consultation Call to get started working together for Run Coaching or Run + Strength Coaching.
Reply to this email if you have questions.
Stay safe, runners!
—
Dr. Erin Kennedy Dalisay, PT, DPT, OCS
Doctor of Physical Therapy & Run Coach
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