|
Hydration
During Running
Summer running
obviously increases the core body temperature. On average
a runner will expend 500-1500 kcal/hr depending on the experience
and fitness of the runner. Body metabolism means that energy
produced is 25% efficient. 75% of energy is used for the production
of heat; this can be difficult during summer running.
We recommend
you drink adequate fluid 30-45 minutes before running and
then a cupful every 10-15 minutes. Experts have recommended
6-8 oz every 20 minutes while you run. Most popular sports
drinks have a low level of electrolytes and also carbohydrates
to helps speed up glycogen replacement. After exercise you
should try and drink more water than necessary to speed up
recovery.
Some runners
prefer the taste of sports drinks in comparison to plain water.
Experts have also recommended the use of carbohydrate protein
drinks or milkshakes to rapidly replenish glycogen stores
after a run. These drinks also help to catabolize muscles
for energy and help muscles repair quickly after a run. The
above advice can be used for all types of running conditions
but is especially important during summer running. This is
due to the warmer environment deplenishing glycogen stores
more quickly. In most cases runners suffer from heat stroke
and heat exhaustion due to poor hydration.
Acclimatization
It is advisable
to gradually build up your tolerance for running in warmer
conditions. To acclimatize to the heat you should spend 1-2
weeks running from 2-6 miles a day and then gradually building
up your mileage in the heat. You may wish to run in the morning
or late evening when the humidity is at its lowest. Alternatively
if you are worried about your personal safety then a treadmill
in an air conditioned gym may be a safer option.
Miscellaneous
Tips
• Use sunscreen
to prevent sunburn to your skin.
• Replace running shoes every 300-400 miles.
• Do not break in new running shoes on a long run but
rather break them in over a series of shorter runs.
• Make sure you wear your running socks when you are
buying running shoes.
• Try and wear synthetic fibre socks which will help
to evaporate moisture away from your skin and prevent blisters.
• Control excessive foot sweating during summer running.
• Wear light weight shorts and t-shirts to allow for
evaporation of moisture.
• Monitor any medical conditions you may have such as
high blood pressure. Certain conditions can increase by summer
running.
• DO NOT over estimate
your fitness, have realistic running targets.
|
