Now that summer is here, sizzling temperatures are an added challenge to your outdoor running workout. So, how does heat affect your run? More than you might think.
Because your heart has to work harder in the heat—while your muscles get less blood and oxygen—summer running can slow you down by as much as 30 seconds per mile for every five-degree (Fahrenheit) temperature increase. Plus, dehydration becomes a greater risk, since you’re losing moisture through sweat. (And regardless of the outdoor temperature, your body won’t perform as well during a workout when dehydrated).
To counteract the effects of the heat on your workout, keep these three tips in mind:
1. Stay hydrated!
Drink water before, during and after your run; even better, drink a sports beverage high in electrolytes (which will replace the ones you lose through your sweat and help your body absorb more water). Hot tip: An hour before your run, down a 16-oz. sports drink to boost your body’s fluid levels. During your run, drink around six or seven ounces of water or a sports drink every 20 minutes to maintain peak hydration.
2. Train Consistently
Training regularly will get your body used to the effects of running in the heat. No pressure: It can take up to two weeks for your body to adjust to warmer outdoor temps, so don’t expect your best workouts in the beginning.
You should notice two things as your body acclimates to the heat. First, you’ll find that you produce more sweat while you run (helped by better hydration). Second, you’ll notice that your heart rate stays lower for longer, and that your overall workout comfort level improves, too.
3. Change Your Approach
On very hot days, you might need to approach your workouts differently—without putting pressure on yourself to beat your personal bests (per training consistently, discussed above). Each day, start with a slow run, and pick up the pace as your body adjusts. Stay attuned to your body: Even if you have your heart set on a 15-mile run, take a break if you start to gasp, wheeze, or feel nauseous. That’s your body’s way of telling you to stop.
Of course, for the best results during hot summer days, plan your workout for cooler times during morning or evening hours. When the sun is at its peak (from 11AM to 3PM), that’s a good time to bring your running workout inside.
At those times, consider the Octane Zero Runner, which provides an effective way to maintain your training with absolutely no impact on your knees and joints. This running machine gives you the perfect way to work toward your goals AND give your knees a break. With the Zero Runner (or any premium treadmill found at Gym Source), you can keep up with conditioning without ever worrying about heat slowing you down.
For more information about our top-quality selection of premium treadmills at Gym Source, visit a showroom near you.
With thanks to our sources: http://www.runnersworld.com/