Training in the Heat of Summer
One of the toughest things about a fall race is that you need to train through the heat and humidity of the summer…in Missouri. So here are some tips to keep in mind while you work-out in that lovely Midwestern weather!
Water:
- Pre-hydrate. Dehydration and heat exhaustion can strike anyone, so it’s important to be prepared for exercising in this weather. It’s difficult to stay caught up with fluid losses if you already start behind. I drink several full glasses of water before heading out for morning runs. If I am running after work, when the temp is even higher, I ditch the afternoon caffeine and switch to water.
- Bring fluids with you. I try to run on trails with water fountains, but I have been burned by assuming water fountains will be on or working. When you are hot and thirsty, you do NOT want to find that the water is off! Carrying your own water also frees you up to try different running paths. You can freeze some water in your bottle before you head out, and the colder water will help bring down your core temp as you drink it. Stores like Big River Running carry a selection of fuel belts so you can keep your hands free.
- Give your water some help. As you sweat, you lose salt and other electrolytes, but plain water is only….well, water. If your body is losing salt and you don’t replace it, your sodium level drops, and this can be a medical emergency. On runs longer than an hour or so, especially on hot and humid days, I switch out the water for a drink with electrolytes.
When & where to run:
- Rise and shine. Try to run early in the morning when it’s a bit cooler.
- Stay shady. On hot, sunny days, I look for shady running routes. I even dodge from one side of the street to the other in order to stay in the shade of buildings.
During & after the run:
- Give yourself a break! It can take some time to acclimate to heat and humidity, so realize your pace may be slower than it was when the temp was much lower.
- Pay attention to your body. If you develop confusion, chills, headache, stomachache, nausea, blurry vision or if you stop sweating…..stop running! These are symptoms of heat exhaustion, and heat exhaustion can progress to heat stroke, which can be fatal.
- Try other cool-down tricks. I douse my pulse points (wrists, inside elbows, temples) with cold water whenever I can. “Cooling” towels and clothing get chilly when wet. These little things can help keep you more comfortable during a run.
Good luck to all of you! Remember, if you can stick it out during the muggy Midwestern summer, that cool, fall MO Cowbell run will feel so much easier!
Dr. Amy Cyr is an assistant professor of surgery and breast surgeon for the Siteman Cancer Center at Barnes-Jewish St. Peters Hospital. When not working up a sweat with her running buddies, Dr. Cyr is part of the world-class, multidisciplinary team of Washington University medical oncologists, radiation oncologists and surgeons that specialize in treating all types of cancer at Siteman-St. Peters. To refer a patient, or to make an appointment, please call the Patient Care Coordination Center at 314-747-3046 (toll-free 877-251-6485) or visit siteman.wustl.edu/refer.aspx.
9925