Exercise of the Week:   Sun Safety and Training in the Heat

Exercise of the Week: Sun Safety and Training in the Heat

Fall racing season typically means one thing, training in the heat of summer.  I say often to the athletes I coach “Hot Summer = Fast Fall”. Summer is fast approaching, days getting longer, and temperatures will begin to rise. Training in the heat is inevitable and in some cases practically unavoidable (I live in Las Vegas where heat is “normal”). If you are faced with training in the heat there are a few things to consider keeping yourself cool and safe while training. The sun is at it highest point between the hours of 10am and 4pm. It is best to avoid these times. Always wear sunscreen and reapply. Rule of thumb, level of SPF = time of coverage.  30 SPF, reapply every 30 minutes.  Wear white or light UV protective clothing (the Coolibar cooling fitness shirt I am wearing in the photo below is a perfect example) to reflect the sun’s rays. Dark colors absorb the heat. Wear a hat and UV protective sunglasses. Hydrate, hydrate, hydrate. Know your sweat loss rate. Weigh yourself before and after a workout to know how much sweat you lose and replenish with this amount as well as taking in electrolyte sports drink during activity. Cramping is a sign of mineral loss so make sure you are taking in an electrolyte sports drink to keep you hydrated and replenish minerals lost in sweat. Help keep the body cool by pouring cold water over pulse points in the wrist and back of the neck. Also pouring over the top of the head. A majority of the body’s heat is released through the top...
Tips on Running in the Heat by Coach Kristie

Tips on Running in the Heat by Coach Kristie

Summer is in full force, days are longer, and temperatures can get up to 115-117 degrees in my home town. Training in the heat is inevitable and in some cases practically unavoidable (I live in Las Vegas where heat is “normal”). If you are faced with training in the heat there are a few things to consider keeping yourself cool and safe while training. Allow time to acclimate to the heat. There are many variables (what type of climate do you live in, fitness level, etc) it can take a number of weeks to acclimate. The sun is at it highest point between the hours of 10am and 4pm. It is best to avoid these times. Early morning is the coolest as evening will have more ambient heat. Always wear sunscreen and reapply (I use Raw Elements USA, all natural and reef safe, can be applied over sweat). Wear white or light UV protective clothing (the Coolibar cooling fitness shirt is a perfect example) to reflect the sun’s rays. Dark colors absorb the heat. Wear a hat or visor, and UV protective sunglasses. Slow Down. Train based on effort, how the workout feels, not with time/pace in mind.  As heat rises, your pace will too. Heart rate and dehydration affect the body during heat.  Your heart will be working to keep your core temperature down with less blood flow to the extremities.  Help keep the body cool by pouring cold water over the pulse points in the wrist and back of the neck. Also pouring over the top of the head. A majority of the body’s heat is released through...