So summer weather is finally upon us here in mid-coast Maine. We reached 86 degrees Thursday and we hit mid 90s Friday. The weatherman showed that the ozone around the mid-coast specifically was bad Thursday through Sunday. On top of all this Maine summer weather = 80-90% humidity!
This got me to thinking about how running in this type of weather can be dangerous. We all have heard about runners unfortunately dying stinger becoming extremely ill because of heat exhaustion, dehydration, hyponatremia etc.
This post isn't to educate on every detail of proper care during heat, but but just a few pointers I abide by:
- Hydrate all day
- Apply sunscreen that is made for sports 30 minutes prior to run
- If going more than 3-4 miles bring along some fluids
- Make sure to eat balanced so you get enough electrolytes, vitamins, protein, carbs to sustain your activity
- Tone down the pace a little
Favorite sport sunblock:
My Friday run I did not properly hydrate. I had @ breakfast a12oz cup of green tea, 24 oz of water over the lunch hour, and a 24 oz can of Arizona raspberry tea (too much caffeine). I then proceeded to run with Steph and Mariah at a pace I don't normally run and by the end of the second mile was getting cramps in my abdominal muscles. I cut my run short at 3.35 miles and walked another third of a mile back to cool off. I also had worn a non-sport sunblock and was more sweaty than usual.
I won't be doing that to myself again. Maybe it was just an off day, but I don't think so....
However, we are all bound to have bad runs.
What do you think caused your last bad run?