Healthy Hollywood: Try It On Tuesday - Stay Cool On Hot Summer Runs!
Love it or hate it, there’s no denying you always feel better after a good run!
Celebrities — like Josh Duhamel, Heidi Klum and Scarlett Johansson — all hit the pavement to work up a good sweat.
But, with the super-hot days of August upon us, surviving a summer run can be a challenge. Long distance running superstar and Olympian Alan Culpepper, who is also a contributing editor of Competitor magazine, shares with Healthy Hollywood his warm weather training tips.
It takes about 20 minutes to actually absorb the fluid you are taking in, so drinking large amounts right before you head out the door will not take effect until several miles into a run. Refuel all day!
Hydrate, Hydrate, Hydrate!
Drink 4-6 ounces every 20 minutes for runs longer than 75 minutes. For runs in the 50-75-minute range, drink 8-10 ounces every 15 minutes.
Did You Know…:
Just drinking H20 won’t cut it! Electrolytes are crucial along with sodium and adding a sports drink to your pre-race hydration routine.
Less Is More?
Not when it’s hot! Look for lightweight, tightly woven, moisture-wicking clothing (A white cotton T-shirt has a very low UPF protection factor.). Long sleeves will keep your skin cool- sweat acts as a cooling agent. And don’t forget that sunscreen!
Look for hats that have built-in UPF sun protection and get a good pair of performance sunglasses to protect your eyes.
Say Goodbye To Friction:
Make sure you’re wearing non-cotton, moisture-wicking socks, which will help reduce friction inside your shoes and keep your feet dry when they start to sweat. Cut down the chances for blisters!
Ease On Down The Road:
Easing into the run will also help your body adjust to the conditions and not send your system into a state of shock by going out too aggressively.
Post Run Hydration:
Drink 24-32 ounces of some form of electrolyte blend.
Cool It Down:
Tasty frozen treats are not just for fun summer days of leisure, they can also help cool you down and properly hydrate post work out! Grab an endurance ice pop that are high in electrolytes, low in calories and caffeine and gluten-free!
Yes, hydration is key, but so is the need to take in more carbohydrates and protein post run to replenish your body. 1 chicken breast or 1/2 cup of nuts or 2 eggs and a few ounces of cheese are great post-workout options to get the recommended 15-30g of protein.
For more running tips, head over to www.running.competitor.com.
-- Terri MacLeod
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