Summer Running

Wednesday, June 14, 2017 · Mike Davis

Good morning!

What is the significance of heat, humidity, coffee, water, and sports drinks? This time a year they all affect healthy and enjoyable running.

Around the Seacoast of New Hampshire, the temperatures once again climbed to levels that challenge our running and other exercising, with midday temperatures of 90 plus degrees. Even as midday turned to evening, the temperatures stayed above what would be considered dangerous for exercising. Many runners are setting their alarm clocks and hitting the pavement early, while the temps are lower and seem more manageable. Some (like me), choose to run inside, where the climate is controlled to some extent. We are a week from the official start of summer and the challenges of maintaining our running is now upon us.

A few weeks ago, I was interviewed for a news magazine that goes out around the Seacoast and the focus of the story was on running during the summer. Every year, I typically chat about running in the heat and I continue to pick up more knowledge with each passing year. For sure, running during the summer poses challenging and potentially dangerous circumstances. Understanding the challenges and some smart choices, can keep us running and minimize the effects to a manageable level.

Most understand the importance of hydrating before, during and after a run, when we are exposed to high temperatures. Hydration is certainly the most beneficial thing we can do, there are also a number of other things we can and must do. Water is an important component of cooling our body and insure our organs function properly, it is also important to realize that as we sweat, we are losing nutrients that are also critical to a functioning body. Potassium and sodium are the primary nutrients that we sweat out during exercise and during elevated temperatures and humidity, we lose even great amounts of these nutrients. In most cases, this will cause us to slow down considerably, possibly have to walk, but if ignored, excessive loss of these nutrients can lead to passing out or worse. This is where sports drinks are valuable, as they help to replace lost nutrients and provide valuable carbohydrates. Water alone will not replace what our bodies need to function effectively.

For those of us that go the route of an early morning run, there are factors that need to be considered as well. The bodies best way of cooling down is by sweating and then evaporation of that sweat, which enables a constant flow of our bodies cooling system. In the morning, the temperature might be more manageable, but the humidity levels are normally at their highest, as the overnight moisture is denser. With dense humidity in the air, that system our bodies use to create sweat and then get rid of it through evaporation does not work as effectively. When the air has high levels of moisture in it, evaporation does not take place as needed. This causes us to hold on to our sweat and our bodies struggle to cooldown sufficiently. It is suggested that we wear good wicking clothes, pay extra attention to hydration. Because most of us do not get up early enough to hydrate properly, carrying water is the smart choice. Also, coffee is a diuretic, so unless you are up early enough to have a cup and then hydrate after, it is best to avoid it before your run. Sad, I know! Running in the morning may seem like the best choice (and may be), but do not underestimate humidity and the effects!

Running can be a summer activity, if managed correctly and with the right expectations. Pay attention to the forecast and look for optimal times of the day to run. If you have a choice, choose the time that the humidity levels have dropped and the temperature has not risen too much. Typically that is around 10:30 AM. That might not work for most, so determine what is best for your schedule. Also, do not run for distance, but instead, run for time and without any extreme goal. By running for time, you allow for your body to dictate the overall effort without distance forcing your body. Easing back on your pace will allow for a healthy and more enjoyable run.

Most importantly; do not give up! Running through the summer is quite doable if you consider what I have discussed and come fall you will be ready to hit your best running! Acclamation to the increase heat and humidity takes 7 to 14 days and while you may not run at the level you did in the spring; your body will adapt enough to continue through the summer. Keep moving!

I hope this encourages you to stay with it this summer and also keeps you safe as well. Do not expect PR’s, but enjoy each step!

Have a great day and God Bless!

Mike