This Sunday as I walked past mile 12.9 back to the car I saw a young, fit looking man collapsed on the side of the street. (He was so close to the finish medics were already with him.) He was conscious, but not really responding to questions. I couldn’t help so I moved on.
Then, a few yards down I saw another young, fit looking guy collapsed too. There was one medic and a few men trying to get him to some shade.
I looked it up later to check on them and found out – 6 runners of the Pasadena Half Marathon where hospitalized for heat related injuries.
That is scary and I wanted to share it as a remind that you have to take Hot Weather Running seriously. I wrote about how Running in the Heat can affect your running times, but here are a few reminders about hot weather running…
Hot Weather Running Tips
1. Plan plan plan! Check the weather report for the week. If it’s going to be crazy hot or humid on one particular day, take that day as your Rest. Set your alarm to start out early to ‘beat the heat’ as best you can.
2. Stay hydrated. Your pee color is one of the easiest ways to tell if you’re hydrated. It should be a light yellow color. If it’s brown flush it down. If it burns, you shouldn’t have done that in Vegas.
3. Get inside. If you can run on a treadmill with the AC cranked up, go for it. If you can’t, just jog in place as you watch Real Housewives.
4. Find a shady path. This weekend in Pasadena I would go to whatever portion of the route was shaded – I could tell the difference!
5. Don’t be a hero. Listen Meb, I know it’s hot and you have to run because it’s your full time job but…
Oh, wait. You’re not a professional runner doing this to feed your family?
Okay then, be smart and take care of your health.
Just the tip: Drink and Dump. During hot races I usually take 2 cups of water at the aid station. I drink one and dump one on my head. Or, I drink a cup of electrolytes and dump a cup of water. (Um, try not to dump gatorade on your head though.)
Related Hot Weather Running resources:
Coach Jenny has a lot of good tips on this running in hot weather article – including running a short loop to come back around and refill your water.
Hydration is key! This RW article has a simple hydration guide.
Question: What’s the weather where you are this week? How is that affecting your exercise??