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Training in the Heat

Posted on March 20th, 2006

In Southern California, the month of May means several changes for the Master Runner. The end of spring is near, summer vacation plans on are the calendar and changes must be made to adjustments in daily training. This brings Master Runners to the subject of “Running in the Heat”.

Here we go again, the Master Runner does not have the abilities to make chemistry changes in the body as the runner did in earlier years. This is of particular importance when designing a training schedule when the temperature starts to climb to uncomfortable levels. It simply means that the training session is moved to a time of day that provides cooler temperatures or changes are made in a particular session to compensate for the heat.

Master Runners training in the heat poses a substantial risk, even to the healthiest of the Master Runners. The vital ingredient in the prevention of heat injury during prolonged excise is water. For the Master Runner, water is a truly vital resource. It is the precious fluid required to keep organs and muscles running at an efficient and healthy level. Some of the important areas to remember when preparing proper hydration for training and racing are:

• Water regulates body temperature, carries nutrients and oxygen to cells, removes wastes and protects organs and tissues. While the human body can live for weeks without food, it can only survive a few days without water. A runner can run a distance training session without food; it cannot adequately perform without water.
• Water should be consumed just before a training session or just during a training session. Water should be consumed regularly throughout the day. I recommend to my Los Angeles Roadrunners and Saucony Running Camp Students to consume water regularly throughout the day. Medical experts recommend drinking at least 8 ounces of water approximately 8-10 times per day.
• A runner will lose 2 1/2 to 3 quarts of water per day through normal elimination, sweating and breathing. If it is a training day a runner will lose another quart and a half. If you are running in a humid climate it might be another quart.
• A male runner’s body is 60-65% water. A female runner’s body is 50-60% water. The human brain is about 75% water. Can you imagine what happens to a Master Runner in a marathon race when the brain is dehydrated at 18-20 miles? “The Wall”.

Not only is water the simple remedy for a multitude of runner health problems. Water will aid in the digestion and ease muscle soreness after a race or training session.

• All runners are looking for ways to lose extra pounds and be leaner for the big race. Proper water intake is important to weight loss. Water helps to metabolize fat and combats water retention. Because ironically, when you don’t drink water, your body’s survival instincts take over and it retains every drop it can. Water helps Master Runner’s perform races and training more efficiently. Water lubricates the joints, helps maintain proper muscle tone, cools the body and replaces fluids lost during perspiration.

There are several stages of heat danger, each more serious to the Master Runner than the previous:

• Heat Cramps. Heat cramps come from excessive sodium loss.
• Heat Exhaustion: Heat exhaustion comes from excessive sweating and fluid loss, which lead to dehydration. Heat exhaustion is characterized by:
  • Confusion
  • Mild elevation of temperature (up to 103*)
  • Cool and sweaty skin
  • Heatstroke

The most serious level of heat damage, during which the bodies core temperature, can soar to 106*. Heatstroke can lead to brain damage or death. As I have mentioned before, “Dangerous changes can take place in the body when a runner refuses to take water.”

Tips for Master Runner’s to avoid heat problems: When outside temperatures are higher than skin temperatures, body fluids evaporate.

A runner has to keep adding water to his/her system. In addition, take the following precautions whenever you can:

• Wear a cap
• Keep your head cool. Pour a cup of water on your head at water stops along the racecourse or water that you carry on your body.
• Keep your body damp
• Consume water before, during, and after training run or race.
• Drink electrolyte drinks if they are available.
• Never run alone in the heat. Especially if you are away from busy roads or in sight of other pedestrians.
• Do not try to push yourself beyond your limits in hot weather. Drive to a cooler climate (ocean) or train in the early morning or evening hours. If the weather is warmer than predicted, change from a planed interval, fartlek or hills session to an easy run.

Enjoy the summer of training and racing, and be aware of what the heat can do to your training program and health. My next article will be on; Master Runner’s dealing with, “Running In The Smog”.