Hot running is here again this summer. A little too soon for me! It’s 80 degrees at 6:30am, 100 degrees by 1pm; and let’s face it: it’s really hard to get motivated to run!
Goals are important during the summer training months. When you look at your calendar and see the races you have penciled in, getting out of bed is a lot easier. Pick a race in the fall and enter! I have already entered the Ironman 70.3 Pocono Mountains in October and the White Rock Marathon in December. The power of the race calendar gets me motivated to get the workouts done on these hot, hot days.
I also encourage everyone to try to get their workouts in either early in the morning or inside at the gym in the afternoon. Ozone is so high during the afternoon hours and poor air quality warnings abound this time of year. No reason to stress your upper respiratory system; do it early or do it inside!
Just a few tips to keep yourself safe this summer while running in the heat:
Get motivated and get out there, but run safely in the heat so we can all enjoy the fall race season!
I declared myself heat tolerant this weekend in my recent Twitter. I did a 3 hour bike ride in 99 plus heat at 5pm in the Texas heat and could still spit when I was done! That’s a success in my book! It definitely took 2 full weeks of suffering in the heat and a good hydration plan to finally feel like my body had made the transition to feeling relatively comfortable in the soaring Texas summer heat.
Dehydration, heat stroke and hyponatremia are your biggest worries while training in the summertime. Whether you are in Texas or Rhode Island, when the temperature soars over 90 degrees, heat illness can seriously hamper your endurance training. Most of us have an “A” race on the calendar in the fall and require a lot of base training in the summer. No way around those long runs and even longer bike rides in the heat. The average triathlete can sweat up to one liter of fluid an hour while training and sweat contains about 3 grams of salt per liter. How can we conquer the heat? Preparation and constant hydration! Diligence is the key! Always stay one step ahead of the hydration curve. Remember that heat illness really can kill you and hyponatremia has taken out more than one healthy marathon runner and triathlete!
Here are some simple tips that will help you train safely in the heat:
Heat-illness is real! Be smart while training this summer! Follow these tips, heat acclimatize over a period of several weeks and be diligent about your hydration plan while training in the heat. Let’s get to those fall races stronger and without any heat-related training drama! See you on the run! Run Happy!
Stop in at Healthy Steps and check out our display of men’s and women’s sandals!
Men’s Cross Trac (sandal with forefoot and ankle strap) $100.00
A few helpful points:
Beveled outsole helps promote natural stride
****Please note****Crocs Orthosport sandals do not accommodate custom or OTC orthotics because in most cases you don't need them!
Summer comfort! Run Happy!!
Southlake Track Meet
Age-group track visited Carroll High School today. The girls had a great time and both performed well. Alex came in first in the 10 & under shot put...now she thinks she is a stud! Caitlin did well in the long jump and 800m. Alex gutted out the 800m and the mile. A good time was had by all and the meet was done by 5 pm! Southlake has their act together. 1,500 kids and done by 5pm!!
Summer track has started in Texas! Our first meet was in Arlington and was a BEATING! Unfortunately, the host track club was inexperienced and the meet ran very very very long! My daughter was very disappointed when we left the meet at 6pm and they were still on the 200m run. She didn't get to run the mile this week but we were baking in the sun from 7:30 am until 6 pm and even the rundoc has her limits! Southlake track team did very well. We excelled in the distance races and the hurdles. Pictures to come in the next few days so check back! On a personal note, my daughter Alex came in 6th in the 10 and under long jump and 4th in the shot! (only little girl who had the shuffle technique down!) Caitlin placed 6th in the 8 and under 50m, 100m and 800 meters and 7th in the 400m as well as 8th in the long jump! Busy day for Caitlin! She was tired but beaming with her ribbons....Congrats to all my running peeps and their kids! It was the first track meet for Claire, Tatum, Grant, Lordis and Ben! Everyone did great and the parents survived! Nothing more heart warming than watching your kids enjoy a sport that you love! Next week the meet is home at Carroll High School.....
Run Happy! And stay cool......
It that time of year again; School is getting out, Memorial Day weekend is here, and summer sports are starting in full swing. Age-group track meets in 100 degree heat for 10 hours, football summer workouts on fields so hot the rubber on the cleats is starting to melt and soccer games in humidity that can actually kill you! Whether you live in Texas or Rhode Island; the summer heat kills child athletes every year! If you read this blog regularly, you know that track season is here again and my girls are already sweating at practice before school even ends! As a runner and a mother I am concerned about the safety of this Texas summer tradition of having track meets on a track that you can fry an egg on...
Heat-related illness claim young lives every year. Don’t let your athlete be the sun’s next victim! Follow these tips and discuss heat illness with your child athlete before it’s too late! And remember....following these tips can save you from an untimely trip to the hospital yourself! Let this year's Chicago marathon be a lesson to all of us! Heat Kills!!
Run Happy and Well Hydrated!
As a mother of three girls, I know how fast children grow out of their shoes, lose them or just simply destroy them with every day usage. Sports are becoming more and more popular among children, even as early as 4 years old! My daughter Alex was playing 4 on 4 soccer at age 4 and started running age-group track at age 7! After watching other parents having bad experiences trying to buy one shoe to fit all and ending up with a child in pain; I realized that most parents really have no idea what a good shoe for their child actually looks like. On top of that, if your child is playing multiple sports, it's even more important to have sport-specific shoes at an early age. This will not only help them with their performance, but also helps to keep them from being sidelined with a sports-injury!
So what does a good shoe look like?
Running Shoes: Summer track is just around the corner and we will all be sweating at 100+ degree track meets with our kids. Running shoes for kids are few and far between, but should be cushioned with light stability. Brooks manufactures the Adrenaline in kids sizes and Asics has a few choices in small sizes with the Nimbus and the Gel 2130. New Balance and Saucony also have small sizes but are more challenging to find. Bottom line: the Brooks Adrenaline is a great middle of the road shoe at a good price. This will fit the bill for most kids unless they have a really high arched rigid foot which would do better in the Asics Nimbus.
If your child has proper running shoes, stretches before running and does not fall victim to the age old "too much, too soon, too fast syndrome" they should survive the summer track season unscathed! If they are following all the rules and are still having symptoms like heel pain, arch fatigue, shin splints, knee pain, leg cramps, and back pain; they may benefit from custom orthotics. A simple biomechanical exam can shed some light on the cause of their discomfort and help alleviate major issues when they are just minor! Contact the office for an appointment if your child is having issues. Most parents wait too long to seek treatment for their children's pain because they think it will just "work itself out."
Run Happy! Alex, Caitlin and I look forward to a great track season in the Texas heat!
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