Ask any runner how much they enjoy training over the summer, and they’re likely to beat you to death with a pair of overpriced running shoes. But don’t let a catastrophic irrational fear of fatality via Hoka One-One frighten you off of the subject. We can talk summer heat training without being strangled by an enraged runner loaded for bear with a Camelbak bladder. And if they get that mad glint in their eyes, immediately ask them about their last PR and how awesome that was and were they even expecting it? That’ll calm them down, and get them talking for hours. Slip away once they start with, “Now of course I didn’t set out to PR; I just wanted to have a strong run, race time be damned…”
What an odd opening paragraph.
MOVING ON… we’re back with our ninth installment of Jeff Galloway’s Training & Motivation Tips, in which our uber-friendly and ever-knowledgeable pal Jeff talks about training in the summertime heat, how to best protect yourself from adverse running elements, and how to remain safe, strong, and comfortable throughout these seemingly endless summer months. And man can it be rough. Check out this report from last year. Or this one from 2012. Schnikies.
Anyway, enough of my incessant dig-me’isms! Take it away, El Jefe!
Dealing With The Heat
Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months:
- Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
- When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
- Try to complete your run before the sun rises above the horizon.
- More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
- When you start to heat up more than normal, take a longer walk in a mall or indoor AC building
- Pick shady courses on hot days.
- Don’t wear a hat! Pour water over your head
- Have an indoor alternative—treadmill, etc
- Run in the deep end of the pool, using a flotation belt
ANOTHER AMAZING LAKE TAHOE RETREAT!
We stay at the beautiful and comfortable Squaw Valley Lodge. Lodge amenities include indoor and outdoor hot tubs, swimming, tennis, sauna and fitness room. Week camp began Thursday, July 23rd. Weekend camp began Friday, July 24th at 5PM. Both camps began with an easy run to get acquainted. The morning breakfasts were followed by clinics by Jeff and his guests. Seminar topics include Running Injury Free, Nutrition, Speed work, Goal setting, Shoe selection, Pool running, and Running form / analysis.
After lunch, our guests shopped, went sightseeing, sunned by the pool, or joined the group for a scenic hike, T-shirt swap, bike ride, river raft ride, etc. The group gathered again in the evenings for dinner onsite or at one of the nearby restaurants and after-dinner relaxing.
You can learn more about the various Jeff Galloway Retreats at http://www.jeffgalloway.com/retreats/.
|MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARDMake your nomination today!
In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.
The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.
“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.
A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.
Stay cool out there, Hokeyfolk. Here’s the video: