Long Distance Running Hot Weather Part 2

Hot Weather Running Part 2

Running in the hot weather can be quite dangerous if proper precautions are not followed. In order to help you out the Road Runners Club of America explains you about the importance of following hot weather running tips.

 

You just need to analyze and understand your body before looking for the best hot weather running tips. Basically, you may get warm when you run it’s because exercising muscle may increase your body temperature. But, in summer the air will be more saturated and so it’s difficult to cool off since sweat cannot evaporate easily. Here is the list of some hot weather running tips just to help you.

 

Running Tips in Hot Weather

 

Avoid Dehydration- For every 20 minutes of running, you may lose about 6 to 12 oz. of fluid. So, it’s wise to drink fluids for 20-30 minutes along your running route. Just check your weight before and after your running for ensuring your dehydration. Also, keep in mind that thirst is not an indicator of dehydration.

You may visit Gatorade endurance site since it fetches you with tools for improving your hydration strategy.

If the temperature is above 98.6 degrees avoid running outside since it may reduce the sweat evaporation rate from the skin and this eventually increases your body temperature at an alarming rate. So, avoid running outside if the humidity is high.

If you feel exhausted, dizzy, nauseated or cease to sweat, stop your running and look for shady place and drink some fluid. You can also get help from others if you are still feeling tired. Running in hot weather may lead to some serious emergency issues like Heatstroke. Heatstroke basically occurs when your body is unable to regulate your own temperature. So, it’s mandatory to regulate your body temperature.

Try to avoid direct sunlight and black top. You may also apply 15 spf sunscreen lotions or wear protective eyewear glasses to filter both UVA and UVB rays. Run in the shady places whenever possible.

If you have heart or respiratory problems or undergoing any medications, refer to your doctor before running. In some cases, you may also choose to run indoors and it’s extremely based on your interest. If you possess any heatstroke/ illness try to run with absolute caution.

Children can prefer running in the morning hours or in the late afternoon hours rather than peak heat hour of the day just to avoid heat related illness or issues. It is extremely important to keep your children hydrated while running and also while playing outdoor games in the heat.

Wear light colored and breathable cloth. Don’t wear long pants or sleeves or sweat suits during your run. If you attempt to run in sweat suits for reducing your weight will lead to some health issues.

Plan your route so you can refill your water bottles or with drinking sources just to avoid dehydration. Basically, city parks, restaurants and local merchants are all some good spots to plan your running route during hot weather. Be clear with your routes, duration and health factors.

Conclusion

Overall, just be cautious and follow the above hot weather running tips in order to stay healthy. Just stay hydrated, cool and safe this summer by following the above running tips.

 

Long Distance Running In Hot Weather

Heating Up

Running a road race is ideal for runners. They test a runner’s ability and how well you’ve trained for the event. And, you want to run your best as you compete against yourself as well as others. However, if you find that race day the weather is unseasonably warm, there are precautions that you need to take. Here are some tips for running a race in hot weather.

 

As with all road races, make sure that you are aware of what the weather is going to be on race day. On the days before a race, you want to make sure that you are drinking enough water. However, if you know that the weather is going to be warmer than usual that day, staying hydrated is even more important. The urine test is the best way to make sure. If your urine is clear or pale yellow, you are adequately hydrated.

 

If you know that race day is going to be hot, be sure to increase your salt intake before the race. You should be eating some salty foods and even taking salt straight up with water – a packet that you get in a restaurant is a perfect size. Some races will even give you one in your race packet to have during the race. If you are doing a half-marathon or marathon, you should get some salt during the race, also.

 

Don’t push yourself too hard if the weather is hot. – Readjust your race goals. Trying to overdo it on a hot day can lead to heat-related illnesses, such as heatstroke. It’s perfectly alright to run a little slower and make sure that you finish the race. You can try again for the Personal Record in your next race.

Cooling Down

A great way to cool down if you feel overheated is to splash some water on you at the water stops. Many races will also give you a sponge at the water stops to wet and then carry with you to keep yourself cool. (It may also be a good idea to get one to have with you if you are prone to overheating if you know that race day is going to be super hot.). Two words of caution with this, though. First of all, if you do get a sponge at a water stop, don’t suck on it to get water. They may have soap or other things in them.

 

Also, if you splash water on yourself – try to keep your shoes dry. If you get too much water on your shoes and socks, it can lead to blisters. Not to mention, your shoes and socks will feel heavier if they are full of water.

 

And, most importantly, make sure that you are staying hydrated. You want to make sure that you are drinking before, during and after your runs. Remember the urine test – it should be clear or pale yellow if you are properly hydrated.

 

If you do start to feel lightheaded, nauseous or have chills – stop at the next medical stop or find a race official. Be checked out to be sure you are alright.

Worst Fitness Advice I’ve Ever Received

Not All Advice is Good Fitness Advice

You must have heard that a perfect fitness plan is the one that includes a perfect way of exercising. Fitness trainers in the world come across many set of rules and tips in their everyday schedule. These rules have been formulated in order to prevent a person from experiencing injuries during workout. Some rules are easy to follow while the other ones are simply out of our mind. We really get baffled in a try to follow some rules or bad fitness advice. Many a times, we find that people are following some misguiding fitness tips that have never been mentioned in any book of workout. In order to figure out the same, we had a talk with top fitness trainers asking them the worst misguiding fitness tips they had ever heard or experienced. Here are some of those worst misguiding fitness tips:

Using Heavy Weights Will Make Me Stronger

Most of the beginners think that lifting heavy weights on the very first day will make them stronger. This happens the most with females. In an urge to bulk up their muscles, females try lifting heavy weights but this never makes them strong and rather works in a reverse manner for them. It deters them and makes them demotivated. You should begin by using light weights first and then you can increase the weight a bit once you get habitual with weight lifting.

A squat can be done in just one way

People here have a misconception that a squat or a lunge can be done only in a specific manner. This is totally wrong and in fact; there can be many specific ways to do a squat or lunge. The way to do it totally depends on your target area and goals.

Work out will increase my lifespan

Workout is meant to help you stay fit and not to increase your lifespan. Though it helps you stay healthier and it but obviously reduces your chances of sicknesses and ailments, still this doesn’t makes a considerable effect on your lifespan at all. So it would be wrong to say that Workout makes you live longer. It would be rather better to say that workout makes you live better.

Switching the exercise to confuse the muscles

If you think that a constant switching of exercises can confuse your muscles, you are very much mistaken. While working out, you need to make comparisons which can’t be made if you keep switching the exercises. You should fix a routine for the entire week so that it can be compared with the coming week.

Trying to judge a proper weight

Most of our relatives and friends keep giving us useless recommendations of the proper weight we need to have. There is no ideal weight for a person as every person has different fitness needs. Your proper weight is the one which doesn’t makes you feel discomforted. If you are discomforted with your weight, you need to normalize it and if you are okay with it; you need not worry about your weight at all. Bottom line: Feel comfortable AND confident!

You Can Join Any Workout Class

Just like the proper weight needs of a person, the workout level of a person is also different from the others. No workout class is designed for all. Not knowing how to do an exercise can sometimes prove dangerous for your body. You should thus join any workout class only after knowing the workout level.

There is no perfect exercise for anyone

If an exercise makes you prone to experiencing injuries; it won’t make any benefit to you at any cost. Never follow an exercise plan just because someone else is following it. Their fitness needs might be different from the fitness needs of your body. You should enjoy whatever you do and if you are comfortable while doing any exercise, it can be taken as a perfect exercise.

 

Beginner Fitness Tips For Runners

Fitness Tips I Wish I Knew 5 Years Ago

While starting the journey to be fit it is important to know some basic things to achieve your goal successfully in future. The 10 fitness tips provided here under can be helpful for every beginner.

Develop habit to be fit

You cannot get desired results even after getting into a gym and get started properly unless you do not become habitual to go to the gym regularly. If they find it difficult due to their busy work schedule then initially they should start at least with 3-4 times in a week for few weeks. They can be able to build a lifelong habit to go to gym regularly after seeing some changes in their body after few weeks.

Control your moves

Usually beginners learn by observing others. Though it is a good thing but they should be able to differentiate between wrong and right moves. If they lift more weights to get quick results then it can be bad and damaging for their muscles. They should increase weights gradually.

Movements should be mixed

The beginners should not start with complex training techniques found in online articles and magazines. Instead of working on one muscle group they should start with doing mixed exercises to work on various muscle groups simultaneously. It will help them to improve their metabolic rate and work on more muscles than by working on one muscle group.

woman doing calf stretches on athletic turf

Never forget per-workout and post-workout stretches

Posture should be perfect

The amount of weight you can lift depends upon the position of your spine during workout. It is better to keep your chest up, neck and head in neutral condition and lower back slightly arched to do any weight lifting exercise. It will help you in improving your muscles without any risk.

Control your diet

Do not start eating excessively and unhealthy foods it you are working out in a gym. You workout for a fraction of time of the entire day but for the rest of the day you should plan a nutritious and easy to digest diet. Try to focus on eating vegetable and protein rich diet.

Compress

In order to get the best results out of your workouts you should learn the technique of squeezing your muscles while doing any weight lifting exercise. It will help in building your muscles and making them harder.

Study from your faults

The beginners usually make mistakes as even experts cannot be perfect. So they should learn from their mistakes by focusing on them whether it is related to your diet, attitude or lifts. You should focus on the response of your body to change these things accordingly.

Complete each repetition

As beginner you should focus on the entire round of workout instead of its initial part only. Your finishing should be as clear and smooth as your start.

Inquire about your difficulties

If you have any doubt in your mind then instead of resolving it on your own you should ask your coach or any other fitness expert to resolve it otherwise you can develop wrong habits.

Focus on your muscles

You can develop your muscles even without picking up weights just by contracting them and feeling them whenever you want. It will be possible only by developing a connection between your muscles and mind.