Thank you so much to everyone who participated in Week 1 of our “Run Clinic” at Lululemon Saint Catherines. Today was a blistering 34 degrees(“feels like 41″ with humidity).
I just mapped our run on www.mapmyrun.com and we managed to run approximately 7km!
To see our run click here —->>> http://www.mapmyrun.com/view_route?r=797127846046283317
That is AMAZING! I had not planned for us to run that far on our first day as I thought we would gradually work up to 5km by week 4. Maybe we were delirious from the heat but we did it! Everyone did a great job and was supportive of eachother along the way. So how did we manage to run in this heat? Well, here are a few tips if you DO dare to go outside and run during this heat wave.
1. HYDRATE, HYDRATE, HYDRATE – when I say hydrate I don’t mean wait until you are out running. I mean the day before and all day long before the run. With heat this intense your body systems are on overdrive – if you are not hydrated heatstroke and dehydration are more than likely. It’s also best to bring along some water or Gatorade to your run and sip as you run.
2. Heart Rate - Your heart rate WILL increase quite dramatically with heat and humidity so training within your heart rate is best in these conditions. See below how your heart rate is effected.
- Temperatures between 60-75°F will increase heart rate (HR) by 2-4 beats per minute
- Temperatures between 75-90°F will increase heart rate (HR) up to 10 beats per minute
- Humidity levels between 50-90% will increase heart rate (HR) up to 10 beats per minute
In combination it will rise even more so remember to pace your self.
Training in heat can be okay if done safely. Here are a few things to watch out for:
ACTIONS TO TAKE, IF YOU EXPERIENCE SIGNS/SYMPTOMS
- Stop running immediately
- Seek shade
- Sit down
- Drink fluids
- Call for help
I will be posting our runs here weekly so be sure to check it out! See you at the next run and stay hydrated!