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From Fellrnr.com, Running tips
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The best advice seems to be to take things cautiously if you are not used to running in the heat. Pushing yourself harder than normal in familiar heat, or attempting to run normally in heat you are not used to is dangerous. Traveling to a warmer area for a race is especially risky. Look out for the following warning signs, and if you have any doubts, slow down or stop and cool off.
* Nausea or vomiting. These symptoms can occur before true heatstroke, as running makes digestion harder. * Weakness. An unusual muscular weakness could be due to low blood sugar, but elevated core temperature also creates weakness. * Headache. This can also be caused by dehydration, or low blood sugar. Having had headaches from each of the three causes, I have found the type of headache is different. My limited experience is that a headache cased caused by heat is particularly painful and intense. * Dizziness or confusion. This is a serious symptom that suggests either extremely low blood sugar or heatstroke.
* Flushed/Hot Skin. I've found that an early warning sign is the feeling that my skin is burning, especially my face.
* Panting. Another symptom I've found of overheating is that my breathing [[Breathing]] becomes labored beyond what is reasonable for the exercise intensity. * Core Temperature. The only sure test is to check your core temperature using something like an in-ear thermometer. Using a mouth thermometer may not be accurate if you've been breathing [[Breathing]] hard. If you have any doubts, stop and check your temperature. Avoid high intensity interval training [[High Intensity Interval Training]] in the heat; the intense work can spike your core temperature too high too quickly for you to recover. It's possible that a runner that suffers heat stroke may exhibit none, or only one of these warning signs. ==Tips for Running in the Heat=Using Ice=* Get used to running in the heat slowly. See [[Heat Acclimation Training]] for more details* Check the temperature and humidity before you run. Knowing what to expect Ice can be a huge help you adjust your pace. Remember that humidity has a big impact on your ability to cool off.* Run in the cooler parts of the day. Early morning and later in the evening work wellhot, late afternoon is often the worsthumid conditions. * Stay Hydrated. The entry on I'd recommend trying a [[Practical HydrationJimbo Bandana]] covers hydration and electrolytes. Remember that electrolytes are while running (as important well as water for staying hydrated. [[HyponatremiaPrecooling]] can kill!* Cold drinks .) You can also help lower your body temperatureput ice under a hat, but don't drink too much without electrolytes (see above tip on hydration)* Wear white. It may not though this can be quite painful when the cold hits your favorite color, but it is the coolestscalp.* [[Under Armor Heat Gear Top]] Even holding some ice in white can keep you cooler than bare skin* Wear a (white) hat. In very hot, sunny conditionsyour hand, or holding a 'legionaries cap' cold water bottle can help protect <ref name="Hsu-2005"/>. Pouring water over your head, neck and face.* Adjust your pace body is an alternative, but watch out for the heat. See [[Impact shock of Heat on Marathon Performance]] for some guidelines. * Protect yourself from the UVtemperature differential. Either wear sunscreenIt's important to '''never use gel packs''', only frozen water! Gel packs start off too cold, causing frostbite and skin damage, or cover then warm uptoo quickly. Remember If you use ice, it will start off just below freezing and then maintain that skin cancer is a nasty way to dietemperature until it's melted. * Wear sunglasses with UV protection. I love my Oakley Half Jackets ;}=The effect of clothing color=* Wearing a 'cool off bandanna' filled with ice works wonders. http:A study<ref name="ShkolnikTaylor1980"//www.zombierunner.com/store/product152.html* Pouring water over yourself can help slightly* Watch out for [[Blister Prevention|blisters]] as your feet are more likely to be wet than > comparing clothing color in cooler hot conditions(38C) and strong sun showed that black clothes result in 2. * Run in 5x the gain heat from the shade sun compared with white clothes. Tan clothing of possiblea military uniform gained 1. * Plan ahead; carry 7x more drink with you than you expect to needwhite clothes and just shorts (semi-nude) gained 2.2x more. * For speed workTherefore, prefer shorter intervals and be very cautiousit's important to wear white clothes in hot sunny conditions. * Take walking breaks to cool off if you are having problems=Tight or lose clothing?=* Watch out for The study<ref name="ShkolnikTaylor1980"/> of clothing color used black and white versions of the warning signs listed above. I find nausea is the first sign I have traditional Bedouin clothing, which has two layers of overheating material and headache is my first sign of dehydration. * Carry allows air to flow freely between them, creating a cell phonechimney like effect. If you get it wrongThis clothing mitigated most of the extra heat absorbed from the black clothing, you can call for helpas the hotter air was able to escape. (This is true in many situations.)* Changing your running route so suggests that you are doing several shorter loops or out-and-backs. You can then cache some drinks for each section rather than carrying enough for lose clothing may be an advantage, but only if the whole run.* Ice bandanas air can also be used around the wristsfreely circulate. (Jim P)* Ice under Also, the hat. (Jim P)* If you are doing loopsstudy used stationary people, keep a spare shirt in a cooler full so the benefit of ice, and switch every loop. (Jim P)* Even holding some ice in your hand, or holding a cold water bottle can [http://www.ncbi.nlm.nih.gov/pubmed/15855685 help].* Some antidepressant medications have been linked loose clothing may not transfer to heatstrokeexercising athletes. ==See Also==
* Running calculators
** [[Running Heat Model]]
* [[Heat Acclimation Training]]
* [[Impact of Heat on Marathon Performance]]
=References=
<references>
<ref name="ShkolnikTaylor1980">Amiram Shkolnik, C. Richard Taylor, Virginia Finch, Arieh Borut, Why do Bedouins wear black robes in hot deserts?, Nature, volume 283, issue 5745, 1980, pages 373–375, ISSN [http://www.worldcat.org/issn/0028-0836 0028-0836], doi [http://dx.doi.org/10.1038/283373a0 10.1038/283373a0]</ref>
<ref name="Snow-1993"> RJ. Snow, MA. Febbraio, MF. Carey, M. Hargreaves, Heat stress increases ammonia accumulation during exercise in humans., Exp Physiol, volume 78, issue 6, pages 847-50, Nov 1993, PMID [http://www.ncbi.nlm.nih.gov/pubmed/8311952 8311952]</ref>
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<ref name="Mündel-2008"> T. Mündel, Exercise heat stress and metabolism., Med Sport Sci, volume 53, pages 121-9, 2008, doi [http://dx.doi.org/10.1159/000151554 10.1159/000151554], PMID [http://www.ncbi.nlm.nih.gov/pubmed/19209003 19209003]</ref>
<ref name="Nybo-2008"> Nybo, Lars. "Hyperthermia and fatigue." Journal of Applied Physiology 104.3 (2008): 871-878.</ref>
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<ref name="Tucker2006">R. Tucker, The rate of heat storage mediates an anticipatory reduction in exercise intensity during cycling at a fixed rating of perceived exertion, The Journal of Physiology, volume 574, issue 3, 2006, pages 905–915, ISSN [http://www.worldcat.org/issn/0022-3751 0022-3751], doi [http://dx.doi.org/10.1113/jphysiol.2005.101733 10.1113/jphysiol.2005.101733]</ref>
<ref name="Tucker-2004"> R. Tucker, L. Rauch, YX. Harley, TD. Noakes, Impaired exercise performance in the heat is associated with an anticipatory reduction in skeletal muscle recruitment., Pflugers Arch, volume 448, issue 4, pages 422-30, Jul 2004, doi [http://dx.doi.org/10.1007/s00424-004-1267-4 10.1007/s00424-004-1267-4], PMID [http://www.ncbi.nlm.nih.gov/pubmed/15138825 15138825]</ref>
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</references>
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