All last week — and it appears, this week as well — the temperatures have been approaching the 90s with high humidity. Yep, it’s summertime, and the living is easier.
Except, of course, if you’re a runner. Then, perhaps, those warmer temperatures and hot blazing sunshine don’t so much appeal to you.
There are, of course, those weird people who enjoy running in the heat. Indeed, according to an informal survey I took of several running groups in the area, a lot of people prefer the hot weather to those glorious snowy days in January.
“I would rather have really hot days as I feel it’s easier on the muscles and joints than the cold weather,” said Julia Meister of Fort Thomas. “Of course you have to pay extra attention to hydration. Sometimes I really look forward to a run on a warm evening, or even the occasional bright hot afternoon.”
Really?
Yep, and it seems others agree.
“Hot weather runner here,” said Michelle Browning, a nurse from Cincinnati. “I have been running 45 to 60 seconds a mile faster in this hot humid weather than in the cold winter temps. My muscles start out warm. In the cold, I feel like they never warm up.”
Then there are the truly crazy ones, such as ultramarathoner Rachelle Ungerman of Fort Wright. “Hot hot hot. Gimme,” she said. “My fave.”
For those of us not as attuned to the heat, we either can stop running in June, July, and August, suffer in silence — Hah — or take some steps to make the heat a bit more bearable.
“I do OK in heat and humidity,” said Tammy Alverson of the Runners Club of Greater Cincinnati, who just completed a 12-hour run during the day in Terre Haute, Indiana. “I am in love with my Frogg Toggs (a special cloth that retains water while feeling dry) in the summer. I wrap ice cubes in it, twist it up and then hang it around my neck. I freeze a half bottle of electrolyte/hydration fluid, then add water before I take it on a run.”
For those of you who must run outdoors on days like this, here are some safeguards to take to avoid injury or harm:
• Run early in the morning, or at night. Of course, that has its own set of problems, as the temps may be lower in the morning, but it’s also the time of day when the humidity is at its peak. At night, the humidity may be lower, but it takes a while after the sun sets before it really cools off. Running in the dark requires a headlamp and reflective gear, as well as taking the usual safety precautions.
“(The heat) is why I run at 5 a.m.,” said attorney David Davidson.
• Pace yourself. It will be difficult to maintain speedy pace as the temperatures increase. So slow down.
“Take it easy in this heat,” said Briana Smith of Fort Thomas. “The general rule of thumb is for every five degrees over 70, add 30 seconds to your average pace.”
• Hit the trails. Running in the woods provides shade, and natural surfaces do not reflect heat the way asphalt and pavement do. Plus, trail running forces you to slow down your pace.
“I spend as much time on the trails as I can,” said Mike Rioux of Cincinnati. “(They’re) almost completely shaded and always a few degrees cooler.”
• Run fewer miles.
• Wear light-colored clothing, a hat, and sunscreen. Wear sunglasses if you’re out during the sunnier times of the day. Remember, it’s important to cover up to protect your skin, and to avoid sunburn.
“To stay cool during these torrid, energy sucking humid days, I make sure to have my water bottle and a small towel — you can now buy wristband towels — that I keep wet.” said Jill Fessler, also of Fort Thomas. “I use it to wipe the sweat from my face and neck. It gives me some relief.”
• Know the danger symbols. Feeling dizzy, lightheaded, nauseated, or disoriented means you should stop and get out of the sun. If you stop sweating or get goose bumps or chills in hot weather, it’s another sign to stop and get out of the heat.
“Heat (for me) is much more difficult to run in versus cold,” said Kelly Steiner Bettinger, who runs with the Queen City Running Club. “When running, the body often feels 20 degrees warmer than the actual temperature. Overheating is a very real danger for runners.”
• Drink more fluids. Yeah, I saved the most obvious for last. But seriously. Many problems with exercising in the summer can be attributed to being dehydrated. So drink up. Always carry a water bottle, or figure out a way to maintain access to water. And don’t forget the electrolytes, including salt, which help regulate the amount of water in your body, your muscle functions, and other important body processes. In this case, a Gatorade-type drink is your friend.
Or we can fantasize about returning to those nice, brisk days of winter, with temperatures you only need a single digit to comprehend, and the ground buffeted with a cool layer of freshly fallen snow.
“I love running in the snow — not the slick icy stuff that’s dangerous, but fresh snow,” said Star M. Staubach of Taylor Mill. “It’s peaceful and quiet. Layers (of clothing) make running in the cold easier to manage than the heat.”
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