Thursday, June 9, 2011

Summer Running Tips & Race Day Jitters…

Hello my loves!!!! Wow 2 posts in one week….things are looking up haha

I don’t know about your guys but I am laying in an ice bath as I write this post to escape this damn heat…I kid I kid but this heat is nothing to joke about, especially if you are doing outdoor activities.

Here are some tips from ACE on how to remain safe while you are working on your bikini body…

The following strategies will help you protect yourself from the onset of heat illness:

1. Hydration

Fluid replenishment before, during and after exercise is essential to avoid progressive dehydration. Always strive to drink 7 to 10 ounces of fluid every 15 to 20 minutes during exercise. Water isn’t the only thing your body loses in sweat. Electrolytes such as sodium, potassium and chloride are also lost in sweat. It is equally important to replace these with a sports drink during continuous exercise lasting longer than one or two hours.

2. Exercise Intensity

You should probably reduce the intensity of your workout, particularly the first few times you are exposed to higher temperatures.

3. Temperature

High humidity prevents sweat from evaporating, and remember that sweat that does not evaporate does not cool the body. Use the heat stress index to determine the risk of exercising at various combinations of temperature and humidity. While a 90° F outdoor temperature is relatively safe at 10% humidity, the heat stress of 90° F at 50% humidity is the equivalent of 96° F. When the heat stress index rises above 90° F, you may want to consider postponing your exercise session until later in the day. Or, plan ahead and beat the day’s heat by working out early in the morning.

4. Heat Stress Index

When you go outside to exercise, refer to the heat stress index and consider the associated risks:

  • Below 80° F (27° C): Little or no danger under normal circumstances
  • 80–90° F (27–32° C): Fatigue possible with prolonged exposure
  • 90–105° F (32–41° C): Heat cramps and heat exhaustion are possible
  • 105–130° F (41–54° C): Heat cramps and heat exhaustion likely, heatstroke is
    possible
  • Over 130° F (54° C): Heatstroke is imminent
5. Fitness

Physical training and heat acclimation can increase your blood volume, helping to regulate body temperature more effectively. Interestingly, the acclimatization process can be completed in seven to 14 days of repeated heat exposure. However, you must always continue to drink fluids before, during and after exercise.

6. Clothing

Wear minimal clothing to provide a greater skin surface area for heat dissipation. Your clothing should be lightweight, loose-fitting, light-colored to reflect the sun’s rays and of a material that absorbs water, such as cotton.

7. Rest

Know when to say “no” to exercise. Using common sense is your best bet for preventing heat stress when Mother Nature turns up the heat.

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I just purchased this water bottle to carry with me while I run, I love the fact that it slips right into my hand…

P1040930

Which will come in handy on Saturday!!!! I am doing my first 10K and I am so happy that I am popping my “10K Cherry” with NYRR’s Mini 10K!!!

P1040927

Here is a little info about the Mini 10K courtesy of NYRR

The Mini at 40

On June 3, 1972, New York Road Runners staged the world's first road race exclusively for female participants, the 6-mile Crazylegs Mini Marathon. It was a big year for women in the sport: Two months earlier, women ran the Boston Marathon officially for the first time. On June 23, President Nixon signed into law the landmark Title IX legislation, which mandated equal funding for women's sports programs that receive federal aid. In September, the women's 1500 meters was run for the first time at the Olympic Games. The modern era of women's athletics had begun, and the Mini was a big part of it.

This year marks the Mini's 40th running. The event, which has attracted Olympians, World Champions, world record-holders, and a total of more than 150,000 finishers, has been a model for women's road races around the world. Winners have come from Australia, Canada, England, Kenya, Morocco, the Netherlands, New Zealand, Norway, Scotland, and the United States.

This year, as always, the Mini welcomes women of all ability levels-including the very best in the world.

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I am freaking out a little bit about this race…I am yet to run 6.2 miles straight (farthest distance 5.3). I was planning to do it this morning but by the time I headed out for my run, it was already 80 plus degrees and I barely made it through 2 miles.

I will try to remain positive, hydrated, and happy on Saturday and whatever happens, happens….

How do you beat the summer heat? Do you continue to train outdoors are do you take your training to the air-conditioned gym?

Namaste….

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5 comments :

  1. You will do great!!! Especially cuz it is my birthday haha. Let's do dinner and drinks next week to celebrate both events!

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  2. Great tips and that water bottle is the best! It's so comfy and my hand never tires. Hope you like it :) good luck with your first 10k. You got this girl!

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  3. You can do it!!!! Good luck!

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  4. Good luck with the run! I got a great tip for you, a cold beer I find works wonders for heat stress!!

    Also helps with Wife stress, Work stress, Financial stress, And pretty much any other stress!

    That is my top tip! You can rely on your bro, to give you good advice :)

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  5. You will ROCK that race, I just know it :D

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