On Saturday April 12th I had my fourth run in preparation for my triathlon. It was a gorgeous sunny 79 degree day in Chicago (has not been this warm since last summer!) and my favorite time to run is in this weather. I ran on a gravel trail in my New Balance Minimus trail shoes.
There are some disadvantages to running in this weather:
HEAT -
- heat increases heart rate - because your body tries to cool the blood faster by moving to the skin where you are sweating
- will run slower - due to your heart having to work harder, you will feel more fatigued and will most likely have to run slower
- dehydration is a greater possibility - due to the heat you will probably sweat more and naturally lose more fluid, so if you plan on running longer distances or for longer periods of time, you need to make sure to either have water with you or hydrate really well before the work out and replenish after the workout
WATER - I had about .75 liters of water over 3 hours prior to the run (it is important not to fill up on water right before the run because you feel heavy and potentially queasy if your stomach is full of water) and about 8 ounces immediately prior to running (your kidneys can only use about 6-8 ounces of water at one time depending on your size so there is no point to drink more than this in one sitting - greater chance of going to the bathroom immediately).
TAPE - I still had on my kinesiology tape on from my run on Friday (Pic 1, 2, 3) and tape lasted through out the run without peeling and still provided support to my muscles that have been fatiguing and straining through out my training, including supporting my back. I truly believe it is also one of the things that prevented me from being sore before my run on Saturday. My left calf (that was taped) was not nearly as sore as my right one (not taped) - Pic 3 bellow.
RESULTS - I had an awesome run on this beautiful day despite the heat! I ran 3.95 miles in 45 minutes and 3 seconds, at a pace of 11:21 minutes per mile. I had some issues with my Timex HR monitor so my average HR was 162bpm (out of my Maffetone HRR 143-153 bpm) but it could also have been higher due to the heat and increased pace that I had. I should have ran slower, but as most runners can attest to, running slow can be boring. BUT, I will be doing a better job at staying in my HRR in future workouts.
PREVENTION - Besides the tape that I still had on my body I am supplementing my Paleo-Athlete Diet (future blog to come soon) with Ligaplex II a whole food supplement from a great company called Standard Process. I have used this supplement with a lot of my athletes, in particular gymnasts, primarily for recovery from exercise/injury, reducing inflammation, and joint/ligament support. I am using it myself for all of those properties. To learn more about this great product and company visit - https://www.standardprocess.com/Standard-Process-Document-Library/Product-Detail-Sheets/ligaplex25275.pdf
Stay Tuned! - More tips on getting back into a healthy and fit lifestyle and my progress training for my first triathlon coming soon!
"Motion is Life!" - Konrad Grzeszkowiak, DC
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