RUNNING IN THE HEAT

There’s a good chance we might be running in warm conditions at some point over the next month or two, even in Scotland! So, what factors should you take into account when running in the heat? Fraser Clyne explores some ideas.

Here’s 20 issues to consider if you want to keep your preparations for the Baxters Loch Ness marathon on track during any time spent in the heat and/or humidity over the summer months.

1) Heat and humidity do have an impact on our ability to run. If the mercury reaches 80 degrees you’re not going to be able to run as fast or effectively as when it’s under 60 degrees. So, if you must run in high temperatures, tone your pace down a few notches and cut the distance if you can. There’s no hard and fast rule about how much slower you need to go, but here’s a chart put together by veteran American marathon runner and coach Jeff Galloway which he feels is appropriate (although he admits its based on his experience rather than on any scientific research).

Adjusting Race Pace for Heat:
8 min miling becomes…

13-15 degrees C (55-60F) – 1% – 8:05
15-18C (60-65F) – 3% – 8:15
18-21C (65-70F) – 5% – 8:25
21-23C (70-75F) – 7% – 8:35
23-26C (75-80F) – 12% – 8:58
26-29C (80-85F) – 20% – 9:35
Above 29C (85F) – Forget it

2) Running in the heat is tough, but add in a high degree of humidity, then it gets even tougher. When we run, our core body temperature rises but this is dealt with by our sweat glands which produce moisture that carry excess heat to the surface of the skin where it evaporates. That works fine when humidity is low, but when humidity is high, it is harder for the sweat to evaporate. That in turn makes it harder for us to cool down, which then makes everything much more difficult and potentially dangerous. This affects runners of all levels of abilities. Relative humidity levels of below 40% shouldn’t be a problem for most of us. Above that, it will affect our ability to perform well.

3) Remember we all respond differently to hot and/or humid conditions. Your body size might be a factor. The more body mass you have, the more heat you are likely to generate.

4) Age can also be a factor. As we get older we adapt less well to heat and our ability to efficiently cool down is reduced.

5) Some people lose more sodium when they sweat than others. That can impact on performance and may lead to cramps

6) If you are to spend a prolonged period in a hot climate the good news is that you will adapt to the heat reasonably quickly. Scientific studies have shown that while complete adaptation may take up to two weeks, a big proportion of this can occur within the first five days of training in a warm climate.

7) So, when you arrive in a warm part of the world, it’s best to avoid any intensive or long runs for the first four or five days. Work your way into it gently.

8) Avoid running during the warmest parts of the day. Try early morning or evening when it might be cooler, although remember also to check humidity levels. The temperature might be fine, but high early morning or evening humidity will still impact on your performance.

9) Run in water. I have done this on holiday. Running in the sea can keep you cool but it’s hard work and shouldn’t be done too often. Or you can do some aqua jogging in an a pool.

10) Stay well hydrated, but remember: being hydrated does not protect you from over-heating. Research carried out at a race in Australia a few years ago showed that some athletes suffered from severe heat illness very early in the competition, well before they had become dehydrated.

11) Stay cool before your training session or race. Lying out in the sun all day isn’t the best way to prepare for a good training workout or race.

12) Try pre-cooling. There’s evidence to suggest that sitting in a cold bath, taking a cold shower or wearing a cooling jacket before training can help your performance. And pouring water over your head during exercise may also help to cool you down.

13) Wear light-colours to reflect the sun’s rays, and loose-fitting running gear to allow better air flow. Modern running fabrics wick moisture very well.

14) Wear sunscreen to protect yourself from ultraviolet rays. But be careful of what kind you use: some products coat the skin which slows down perspiration, resulting in a lack of body cooling.

15) Start your runs slowly to avoid cranking up your body heat too quickly.

16) Find shaded routes. Woods or forests for example, can offer protection from the sun and often remain much cooler places to run than open parks or streets.

17) Although I’m not a fan of treadmills, if all else fails, it might be worth finding a treadmill in an air-conditioned environment to do your running. Or, maybe harder, find a large empty air-conditioned building to run around!

18) If you do show any signs of heat exhaustion, then stop immediately. Symptoms include dizziness, headache, nausea, quick fatigue and mental confusion.

19) Antihistamines, anti-depressants, anti-inflammatories, cold medicines, cholesterol and blood pressure medications and several other medications can interfere with the body’s heat balance system.

20) Wear sunglasses that filter UVA and UVB rays.

Fraser Clyne is a former international marathon runner with a best time of 2 hours 11 minutes 50 seconds. Five times Scottish marathon champion, he competed in the 1986 Commonwealth Games marathon, finishing 10th.He has competed all over the world in 3K, 5K, 10K, half marathon and marathon races. He has run 22 sub-2 hour 20 minute marathons and is a sports journalist.