Tips for Running in the Summer

Spring and Fall are the seasons runners live for. The thermometer is friendly, the humidity is low and the changing landscape of flowers and leaves make for a nice distraction during an especially long jaunt. I love that I can wear shorts and a loose long-sleeved shirt or running pants with a short-sleeved shirt and be completely comfortable. Running during these seasons is invigorating.

Then Winter and Summer come along.

And it's brutal. Mother Nature brings the extremes: scorching or sub-freezing temperatures, drenching humidity or frostbite-inducing wind chills. We had a brutal Winter this past year in the Philly suburbs. The temperatures dipped to record-breaking lows, and some area schools closed due to wind-chills (and frozen pipes). We even had a crazy ice storm that put people without power for almost a week!

And yet?

And yet I ran. I ran consistently 4-5 times per week, regardless of the weather forecast. I ran on icy sidewalks. I ran in 0 degree weather. I ran even though I couldn't feel my nose or my toes. Even though it can be brutal, I can dig running in the Winter. Why? Because it's much easier to make yourself warmer than it is to make yourself cooler.

Which brings us to Summer.

I struggle with Summer. Yes, I still run in the Summer. I may not run as fast or as far (but who knows - maybe I'll challenge myself this year!). But I run. Running in the Summer is difficult for the exact reason I mentioned in the previous paragraph: it's hard to cool yourself down. It can actually be dangerous, as your body is working extra hard and the excess of sweat dehydrates you so quickly. I almost fainted during a race last Junebecause it was 90+ degrees and I hadn't hydrated properly!

Not all hope is lost, though. Runners, it is possible to run consistently in the hot Summer months. Here are a few of my tips to have a successful running season in the heat:

Proper Attire

When I first started running, I threw on whatever gym gear I had lying around. Most amounted to old cotton t-shirts and lacrosse shorts. While cotton may be a comfortable textile to wear, it does you no good while you are running. Cotton keeps moisture against the body. In the Summer, your body sweats as a reaction against the heat: it's the body's way of cooling itself down. When that same moisture is kept against the body, it works against the cooling down function. It also makes your clothes heavy and gross.

Find moisture-wicking clothing: shirt, shorts, sports bra. They even make moisture-wicking underwear. But the most important is the moisture-wicking shirt and sports bra , as that these articles of clothing are closest to some of your sweatiest areas. If you can't afford the bigger brands, I really like C9 by Champion at Target.

Time of Day

This is short, sweet and to the point: run at the coolest times of day. Afternoon (12pm-4pm) is the hottest point of the day. Humidity will feel worse and the sun is beating down on you. If you have to run during these hours, try to find a shaded route or trail. 

Otherwise, aim to run first thing in the morning (even though it stinks, I like running at 5:30am or 6am). If I can't kick my butt into gear that early, I may run after I put the kids to bed (at 7:30pm or 8pm). Dawn and dusk are cooler and humidity is lower since the sun is not overhead. Daylight works in your favor during the Summer. Take advantage of it!

Hydrate

That seems obvious, right? I've talked about hydration in previous posts, and I can't stress enough how important it is. I try to hydrate properly all year 'round: 64 ounces per day. In the Summer, though, we need to overcompensate. With heat and humidity working against you, it's so easy to become dehydrated. Often, we don't realize we are dehydrated until we're very dehydrated.


In the Summer, make sure to hit at least your minimum of 8 cups of water per day, and to hydrate before and after runs. I also hydrate with electrolytes after most runs in addition to extra water.  

Protect Your Skin

Can I confess something? I'm really bad at taking care of my skin in the sun. I tend not to burn easily (I chalk this up to my Italian heritage), so I kind of forget to put on sunscreen.

I KNOW. BAD, Steph. BAD!

Running is a harsh reminder. Since we are moving when we run, it's easy to think the sun isn't hitting you directly. Until you find, post-run, that the 30-60 minutes you spent running resulted in some unexpected sunburn (and wicked farmer's tan)!  

If you have long hair, pull it straight back in a ponytail. There is nothing worse than burning your part/scalp!  It may seem geeky, but a running hat or visor is a great way to protect your face. And above all, slather on the sunblock!

Watch Your Ankles

There are two things that affect a runner in the Summer that are not present during Winter: shorts and plants. What do I mean? In the Winter, we wear long pants to run. When the weather gets warm, we turn to shorts, which leaves our legs and ankles exposed. 

At the same time, plants that were dormant in the winter are now blossoming with life. This includes thorny plants as well as poison ivy. Some parts of my runs, on both trails and roads, are not tended to. Plants and bushes billow out into the path. If you are not alert and careful, you could be brushing against plants that leave you scratched or with a rash. Keep an eye on what your bare legs are running against!



Summer doesn't have to put an end to your running days. Persist! Face the challenges of Summer, and you may enter the Autumn a better runner!


Time for #CSHMRealTalk:

What are YOUR best tips for 

running in the Summer?

Hydrating with Electrolytes #MotivationMonday

A few years ago, I committed to drinking more water. I had done some reading, and realized just how important it was to drink our "8 cups per day." I have these big red plastic cups that are perfectly 16 oz. So I drink 4 of those per day: 2 in the morning, 1 at lunch and 1 before dinner. On days I run, I add 1-2 more cups. 

[I say "8 cups per day" loosely, as it depends on the person.  A good rule of thumb is your body weight, divided in half, in ounces.]

After committing to this Water Challenge, I saw some great effects. First, I stopped getting random headaches. Not completely, but at the time I began the challenge, I was getting them rather frequently. I believe many of my headaches were due to dehydration.  Now when I get the beginnings of a headache, I try drinking a large cup of water first to see if it staves off pain (often it does). 

Second, I noticed that my dry skin wasn't quite as dry. I've got about the driest skin you've ever seen. And while I still need to lotion up daily, the effects were not as severe as before I started drinking more water. 

Third, my hunger was rightly in check. I'd often heard that it's easy to mistake thirst for hunger. Seriously. Next time you are randomly hungry, try drinking a big glass of water then waiting 15 minutes. You might be surprised that your "hunger" is sated. Now that I hydrate more frequently, I can rule out thirst when I get hungry.

But there are times when water doesn't cut it.

This is especially true when it comes to runners (or any person participating in a fitness regime). Yes, runners need to drink water. A lot of water. But when your body is so starved for water, such as after a long run or intense work out, it needs help utilizing the water it is getting. 

This is where electrolytes come in.

Electrolytes, in simple terms, are minerals in our bodies that carry an electric charge (I know. Shocking, right? Pun intended). Electrolytes help our bodies more efficiently use and absorb water. We lose these electrolyte minerals when we sweat. If we do not replenish them they can affect our hydration, muscle function, and even the acidity of our blood. I've been told to begin refueling electrolytes after 40 minutes of intense activity. So I aim to drink electrolytes after 4+ mile runs. In the summer, maybe even after 20 or 30 if I am really sweating.

There are many ways to refuel our electrolytes. Unfortunately, most sports drinks that are pushed upon us are made up of sugar, high fructose corn syrup and artificial colors and flavors (no bueno, people). I was recently introduced to Power Ice, and I was very, very impressed.

First, they are popsicles. Except amazeballs popsicles that replenish your electrolytes. Each popsicle has only 30 calories, and contains 17 g of potassium as well as 25mg of sodium. This is a great way to begin the electrolyte replenishment process. I also think it's a great big treat when Summer hits and the runs are now being done in 90+ degree heat. Who wouldn't want an electrolyte pop?!

As a mom, I also appreciate that these are something I can keep on hand for my kids. With no caffeine, naturally-derived sugars and low in calories, these are a great option to have on hand in the freezer for times of sickness. When the kids are dehydrated from a tummy bug or times of terrible congestion, I'm more realistically able to get them to eat a fun popsicle than, say, chicken soup.

I am sold and want to keep these on hand to pop open after my long runs. If you want to learn more about Power Ice, check out their website. You can also order Power Ice online or see if there is store near you.

How do YOU hydrate?

~~~~~

An InLinkz Link-up

An InLinkz Link-up

An InLinkz Link-up

An InLinkz Link-up

OMEGA INFUSION: Taking Water To The Next Level

Fact: Water is essential for human survival.

I don't have a citation or anything because I think the fact that water is a human necessity is just common knowledge. Plus I've watched enough Surivorman to know that you can't live very long without it.

This past summer I took on the challenge to drink 64 ounces of water per day. I wasn't competing with anyone; this challenge was simply for myself. We've all heard how important it is to drink 8 cups of water a day (8 cups being roughly 64 ounces). And it occurred to me this summer that I'd never taken that seriously. In one of my cooking magazines I read that a chef challenged all of his employees to drink more water and some of them started losing weight. Weight loss? Don't mind if I do. I'd also started running again, and the need to hydrate became even more important.

One of the biggest reasons I started the Water Challenge was that I was getting headaches more regularly. I'd never thought much of this. But a few weeks after I began drinking the recommended amount of water per day, I realized I wasn't getting headaches anymore. I took this as a sign that perhaps my headaches were an indication that I was never hydrated as much as I ought to have been.

I've continued strong in my Water Challenge, rarely missing a 64 ounce day. My headaches are at bay (most coming on when I've skimped on water), and when I am hydrated correctly I am less likely to cramp up on a run.

Water is good. But so are nutrients. And as I continue my Journey to Healthified, I'm realizing the importance of maintaining vitamins and minerals for my health. While water is awesome, it lacks any extra nutritional value.

Then I was introduced to Omega Infusion.

And it was like that Friends episode when Chandler asks Joey to choose, "The girl from the xerox place, buck naked, or a big tub of jam."




Water on one hand, nutrients in the other.  What is the best option?

Put your hands together.

OMEGA INFUSION is a line of enhanced water beverages. Enhanced NOT with sugar, friends. But with nutrients. Wonderful, healthy vitamins and minerals. In OMEGA INFUSION enhanced beverages you'll find:

• 80 mg of Omega-3's
• Vitamin B (read: ENERGY)
• Vitamin C (read: ANTIOXIDENTS)
• 
  

They are also sugar free, zero calorie and come in four delightful flavors: Berry, Fruit Punch, Citrus and Orange.

Can I get an amen?

Get your hydration and vitamins all in one place.  I deem it AWESOME.

To learn more about OMEGA INFUSION and where to find them, visit their website: http://www.omegainfusion.com  

Or connect with them on Facebook and Twitter.

Now go and get yo' hydrate on!