Running in the summer

31 May

Halfmarathons.net posted this article on their Facebook page.

I wish they would have posted this before I did the Williamsburg Run for the Dream.  So I wouldn’t have felt like this by the end of the half…

I may look like I'm excited, but I'm really not, really!

Some things I found important:

  1. If you have cramps or spasms, STOP running, rest, and drink fluids.  In other words, don’t try to be a hero and push through.  You are just going to hurt yourself!
  2.  SUPERSWEATY WORKOUTS LEAVE YOU DEHYDRATEDAccording to a recent British review, losing just two percent of your body weight through sweating and dehydration can diminish your running performance up to 20 percent and as much as 60 percent in a hot environment. More important, heat illnesses, such as cramps and heat exhaustion, can begin when core temperature rises only a few degrees above normal, often related to dehydration from sweat losses (see “Danger Zone,” below).

COOL RUNNING Weigh yourself naked on a digital scale before and after a run. For every pound of weight loss, rehydrate with 16 ounces of fluid. When you run, sip a sports drink or water when you’re thirsty, but don’t drink more than the amount determined by your sweat rate. To replace salt and other electrolytes lost through sweat, eat a snack such as baked pita chips dipped in almond butter after a run.

I don’t know if I’m going to be weighing myself naked, but I think it’s important to know…

Good article, definitely some good pointers!

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