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Paul Long: Running in the heat takes its toll, but there are ways to beat the hot, humid conditions


Running in the heat and humidity of summer can be a daunting task (Photos by Rocio Flores-Walls, Emily Horseman)

Running in the heat and humidity of summer can be a daunting task (Photos by Rocio Flores-Walls, Emily Horseman)

While three Cincinnati-area runners took off Monday evening in the 125-degree-plus heat of Death Valley to participate in the annual Badwater 135 foot race, it may seem brazen of us lesser mortals to moan about the local weather.

But whinge we do.

We complain about the heat. We grumble about the humidity.

Yet we go out and run, looking for ways to minimize the damage to our bodies and our self-esteem. Many of us get through a hot, summer run by dreaming of the days when the weather will get cooler, and all the summer training will be worthwhile.

But not all of us.

“Call me crazy, but I like running in the heat,” said Cassie Bonacci of Union. “Nothing better than running a few miles in the heat, soaking wet from sweat.”
Okay.

But like other, sensible people, she does offer this caveat: Drink water. A lot. Drink until you can drink no more, then swallow another mouthful.

(Yes, you can drink too much water. It’s called hyponatremia. But you’d have to drink gallons quickly, so it’s rare and almost unheard of in the summer heat. To combat it, take salt tablets.)

Just about every runner I spoke with offered similar tips for running in the heat and humidity.

Jim White uses a towel to cover up and stay cool during a summer race (Photo by Emily Horseman)

Jim White uses a towel to cover up and stay cool during a summer race (Photo by Emily Horseman)

Stay hydrated — meaning, drink water, sometimes mixing it with a sports drink. That idea was supported by Nick LaBoffe, one of the top ultra runners in the area, whose idea of a good day is to run 40 or 50 miles.

“I love it,” he said. “Sometimes I’ll carry two water bottles — one with a sports drink, and one that’s just plain water. It’s amazing what just a little trickle of water on the head or the back of the neck can do.”

He also suggested wearing a white hat, and other recommended wearing light-colored clothing, which reflects the heat.

Oh yeah. Another thought. Slow down.

“Pushing it in hot, humid conditions is dangerous,” said Tammy Alverson. “Realize your perceived effort is going to be more intense.”

She also a fan of a Frogg Togg, a towel or bandana-like headband that you can soak down or wrap around ice cubes to help you remain cool in the summer heat.

Others recommend running in the early morning before the sun rises, or in the late evening close to sunset. If you’re running in the dark, take the same precautions you do in the winter — wear a lamp and lights — and make sure you can see and be seen.

“When I train in the summer, I run at night,” said Joe Webb, the TV reporter who works for Channel 12. “It’s not a safe option for everyone, but that’s how I’ve always beat the heat.”

“I run at 5 or 6 a.m.” said Edgewood native Alex Connor, who now works in Louisville. “ It is cooler in the morning and very peaceful. The desire to beat the heat keeps me motivated to get up that early.”

Emily Horseman of Independence said you have to realize that training runs are not races, and you don’t have to go out hard and strong every time — although she admits she rarely follows her own advice.

“(Drink) lots of water (with) salt tabs for the long runs,” she said. “In training it’s all about not blowing up. So when I get too hot, I make sure to stop and try to cool in the shade. … Run smart and hydrate throughout the day beforehand and afterwards.”

Wendy Beaudoin suggests acclimating yourself to the heat by not staying indoors in an air conditioned room all the time. Kirk Ealy suggests bringing an extra shirt to change into, especially if you’re doing several loops on a long run. Kevin Pearce suggests hitting a treadmill indoors — or find a gym with an inside track. Yana Duke and others suggest hitting the trails, where the trees offer shade and the dirt ground doesn’t reflect the sun as much as asphalt and concrete. And Jennifer Thimmadasaiah says not to worry about having a slow run or two during the hot weather — a few bad runs do not break your whole training season.

One more thing to remember: if you keep running through the hot, sweaty months, you’ll eventually find a benefit when the weather turns cooler.

“I dislike running in the heat, but I do it as I feel it makes you a stronger runner if done properly,” said Andrew Wetterer, who has run several ultra-marathons as well as participated in Ironman competitions. “I continue to train in the heat as it definitely helps my mental game to power through long, sweaty runs.”

I’ll leave the final word to my daughter, Corey Long of Louisville, who despite being raised properly, still enjoys running in the hot weather. But she has her reasons.

“While running in the heat is hard, I do prefer it to running in the cold” she said.

“In the heat, I can at least tell that I need to slow down, or if something hurts — whereas in the cold, everything is just numb and I don’t adjust as needed. … I wear less or lighter-weight clothing, soak my hat in cold water before putting it on, stick to shadier routes with water along the way, and slow down. I think the best part of running in the heat, though, is when you transition to cooler weather in the fall, everything suddenly feels amazing and easy and beautiful.”

Paul Long, on the road (Photo by Kris Payler Staverman)

Paul Long, on the road (Photo by Kris Payler Staverman)

Paul Long writes weekly for the NKyTribune about running and runners. For his daily running stories, follow him at dailymile.com or on Twitter @Pogue57


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