31 July 2008

Hot Air Balloons

We went to see the local "Fire In The Sky" event at the balloon field last night. It was a great chance for us to let the kids to see these behemoths up close...


Update: Tonight I achieved my first lighter-than-air flight in a hot air balloon for my crew participation efforts! Lifting off from the National Balloon Classic launch site, the pilot and I flew a distance of 7+ miles in slightly more than an hour. Our scenic evening flight took us over 1,000 feet up for a grand view from above, but also as low as the neighboring cornfields where we brushed the silky tassled tops. In fact, we pulled off a spectacular "splash-n-go", consisting of skimming the balloon over the surface of a farmer's pond, touching only the bottom of the basket and scaring up a few ducks. It was totally incredible!

30 July 2008

Cross-Training, Part I

Being a former triathlete myself, I laughed so hard when I saw the following video.



First of all, let me just go on record saying that this type of cross training is so wrong in so many ways and really should not be attempted. Secondly, soft paddles to the body don't truly reflect the actual open water experience of thrashing swimmer kicks to the head. Though, however crazy as it looks, the fact remains...it's a pretty accurate representation of what actually happens to a racer in a triathlon. And cross training your body (and your mind) is one of the greatest ways you can prepare yourself for that day.

Seriously though, I'm assuming it's fairly widely understood that most athletes can increase their performance by training in multiple disciplines. Performance in long-distance running can be greatly influenced and improved upon by many other exercises out there. Cross training not only gives your body the break it needs to recover from the constant pounding it receives from all the hard surface running it receives, but it can seriously help to reenergize a person. Even sports designed to increase flexibility, such as swimming, that require quick, agile, responses can improve your overall run.

Runners of all abilities have discovered the many benefits of cross training as a means to enhance their total conditioning and running performance. Yet, despite its popularity, some runners still wonder why they should participate in other aerobic activities if the central purpose of marathon training is to complete a 26.2-mile event, not a triathlon.

Benefits and Purposes of Cross-Training
  • Adds variety to your training and decreases the chance of burnout - It can occasionally be substituted for "easy day" of running (as an aerobic workout). It may also serve as an injury prevention measure. Certain activities such as cycling can strengthen related muscle groups and soft connective tissue.

  • Increases upper body strength - This is very important late in a marathon, as neck and shoulder muscles often become fatigued. Upper body strength is an important asset in ascending hills.

  • Provides an additional means of burning fat - This is always important to the serious runner.
Precautions and Considerations
  • Cross-training is not intended to replace running - In other words, don't substitute a three-hour bike ride for a three-hour long run. That's just plain dumb. This is the concept of sports specificity (as a three hour bike ride won't provide the training effect needed to run a marathon).

  • Use common sense when deciding whether to add certain sports to your fitness regimen - Refrain from lateral, stop and go, bounding, and high impact activities along with those with quick/sudden movements.

  • Utilize rest days - At least one day per week should be scheduled as a complete leg-rest day. Particularly important, prior to your long run it is crucial to be as rested as possible. While participating in your favorite cross-training activities can be helpful as a means of losing weight, don't overdo by skipping rest days, particularly for your legs. Over-training can lead to a variety of injuries.

  • Stretching - Stretch thoroughly after working out in any manner. If you choose to stretch prior to running, be sure to warm-up your muscles by walking briskly or by lightly jogging.

28 July 2008

Catching Up

Wow, time really does fly when you're busy. Not to mention, it seems that blogging unfortunately begins to take a backseat when summer life revs up.

Yeah, I've noticed...I haven't had an blog entry in the last couple of weeks. That's just so wrong in so many ways, and I'm sorry. In my weak defense, it isn't that I have been purposefully neglecting my online habit. It's only that I've been deluged with so much lately. For example, here are how my past week or so has been filled recently:
  • Both my kids, Hannah (5) and Joshua (3), began their year-round school programs in the past week or so. Hannah is officially a kindergartner, enjoying all her new school has to offer (particularly both art and music classes) and giddily riding the bus with her little friends to and from school. We are very proud of her and her big accomplishment! Joshua, the big boy that he is, launched his school career by attending his first preschool class last Wednesday. Needless to say, he quickly found a home with his little classmates and is loving the new experiences. Both in school already? Sigh…time sure does move by fast...

  • More & more camping...you can never spend enough time camping during the summer months. This year certainly has not been an exception to that seasonal rule. I think, if I'm counting on both my fingers and toes correctly, we have camped as a family a total of 19 days now this year. That's enough for my kids to continually ask the silly question of, "so are we sleeping at home or in the camper this weekend?" And believe me, they would rather sleep in the camper if they had their choice! Of course, the Minnesota backwoods have been our favorite by far this year, but we're always on the lookout for new state parks and campgrounds to explore.

  • The county fair started up last week and we spent a fun-filled night entertaining both the children and ourselves with smelly excursions through the livestock barns and 4H buildings, while also sidestepping gracious amounts of mud and animal manure along the way. We were obviously thrilled to attend an outdoor exhibition of horse pole-racing, eat our weights in delecable fair foods (BBQ is still my favorite), and spend an unlimited amount of time with the midway's kid rides. I cannot believe my little girl loves riding both the Zendor (you know, the one that uses centrifugal force to keep you in your standing position while it tilts 90 degrees?) and Scrambler rides...awesome, just like her Dad. Let's just say that was a LATE night for us all.

  • The annual National Balloon Classic has started once again. For a week each year, our city plays hosts to one of the most beautiful array of hot air ballooning events this nation has to offer. Close to a hundred of these take off in our skies daily for tournaments of skill and mastery, as well as a few special nights filled with stunning "Fire in the Sky" visual displays for the oogling masses. And I've been lucky enough to have been chosen again as a balloon chase volunteer by a good friend of mine and his balloon crew for the second year in a row. Though it is tough work for roughly 5-6 hours each evening, the experience is priceless. I mean, where else can you have the chance to be so up and close with these beautiful behemoths and not pay hundreds of dollars?
As well as my house-sitting for my parents home while they were away visiting my sister in Los Angeles for two weeks, a parade and craft show on the square for the balloon celebration, trying to stem whatever flooding might still occur from the uncharacteristic rainfall that is still soaking our state (I won't even go into what I found the cause to be for my basement woes and the nasty fix it is needing), and a seemingly endless running schedule still pointing me towards my up-and-coming NYC excursion this fall, like I said...being busy is a fairly lame excuse, huh?

Okay, a few cool things I've learned about which us runners can look forward to…
  • Here's a race for the world…it's the Nike Human Race 10K. Join a million other runners just like you for a worldwide 10K event like no other to be held on August 31, 2008. You can either run in one of 25 designated cities around the world (I'd prefer Paris to cornfields myself), or you can "just run" where you are. Be sure to see their web site for details on how you can join in.

  • UltraMarathon Man is coming. What is this, you say? Apparently, endurance athlete Dean Karnazes has made a movie about, what else, running. It involves 50 Marathons, in 50 States, in 50 Days. I'm sure many of you have already heard something about that recently. The movie features Dean in his attempt to cover the unhuman distance in an insane amount of time to raise awareness for youth obestisty as well as inspire thousands across the country to join him along the path and take "the next step." For a quick peek at the upcoming theatre release, check out the video below.



10 July 2008

The Overtraining Syndrome

One of the most difficult problems for an athlete is knowing when you are training too much. Today's theme for Take-It-And-Run-Thursday over at Runners Lounge looks into the syndrome of overtraining.

I define overtraining as doing more than the optimum amount to ensure maximum fitness. You train so hard that you become fatigued, and your performances start to slide. Without adequate rest and recovery, these types of training regimens can easily backfire on a person, and actually decrease performance while increase the risk of injury.

Symptoms of overtraining include:
  • Chronic fatigue
  • Reduced athletic performance or ability
  • Disturbed mood states or irritability
  • Changes in your resting heart rate
  • Decreased or lack of appetite
  • Weight drops below normal (this will actually make you slower, not faster)
  • Minor injuries that seem to take longer than usual to heal
  • Disturbances in sleep patterns or restlessness
Of course, by the time many of these symptoms appear, the damage has been done. To avoid overtraining, take regular breaks, get plenty of rest, eat a nutritious diet, don't race too often, and keep a training diary so if you encounter the same signals, you'll know what not to do next time.

Tips for avoiding overtraining:
  • Monitor your pulse - For 7 days, take your resting pulse for 60 seconds before getting out of bed. Once you establish an average resting pulse, whenever your resting pulse is more than 5% above your average resting pulse, run for 1/2 your usual mileage. When your resting pulse is greater than 10% of your average resting pulse, don't run that day.
  • Keep steady mileage - Increase mileage gradually. Your progress in mileage and speed should occur gradually. Don't let your weekly mileage increase by more than 10%. After 3 weeks of mileages increase, drop mileage by 50% for one week.
  • Rest - After a hard run, take a day off. You will feel refreshed when you run again and your body will thank you.
Of course, if you are going to push the envelope a little, be sure not to push it beyond your body limits.

Tips to avoid injury due to overtraining:
  • Don’t train hard when you are sore or stiff from the last training session. Take a rest day or do a nice, easy run at recovery pace. Stick to this!
  • Introduce new levels of training stress gradually. Remember that 10% rule when increasing mileage.
  • Do warm-up and cool-down runs.
  • Stretch before and after your run.
  • Allow yourself rest days according to your level of training. A suggestion would be:
    • 4 days per week rest for a novice
    • 3 days per week for someone training for an event
    • 2 days per week for a serious "run-with-the-pack" runner
    • 1 day per week for a hard core athlete
If you stick to these guidelines, your chances of injury or overtraining are minimized and your training time on the road will be more valuable to your overall goals.

I Can

For some, generating the motivation to run can be a daily exercise in itself. I certainly know I am not immune to it. Oh sure, there are days when I do get out the door and find the pleasure, or even sanctuary, in locating that relaxing pace along some tree-lined street or open country road. But there are also the days that don't come so easily. When I have to coax myself to pick up that workout bag, or push myself to get up that hill I'd run without thought only the day before. In simpler words, there are days when I feel...I can't.

Patti Sue Plumer, a U.S. Olympian, once said, "Workouts are like brushing my teeth; I don't think about them, I just do them. The decision has already been made." I share that mindset in many ways. I understand that my decision to run come often times without thought, for it's better to visualize yourself already doing it rather than not. Letting myself ponder about the action too long only gives rise to inaction...funny how works, huh? But even though I go through the motions of just doing it myself, I still have those self-doubts once in a while. Thoughts will begin to creep up... Will I run the pace I'd been hoping for? Can I go the distance in my long training run? Will I be prepared enough for that marathon coming up soon?

Inspiration is said to be the catalyst of action, or an influence that motivates that which needs motivation. Basically, it's about being lit by a fire within that sometimes feels like it can burn forever.

Inspiration is unique, in that it propels us to heights we'd never known, and gives us strength beyond the weaknesses we find that hold us down. It can push us up the biggest hills we thought were too high, and empower us to go the distance we thought was too far. It gives us that extraordinary ability to turn our can'ts...into can's.


08 July 2008

Can Rice Lead to Gold?

Found this interesting article over at the New York Times...I wonder if I could score a pair of these for my next marathon?

Later this month, Ryan Hall and Deena Kastor of the United States plan to begin testing the latest design from the distance-running equivalent of Manolo Blahnik. Their shoemaker is a Japanese master craftsman whose soles are renowned not for space-age gels or air bladders but for the gripping properties of rice husks.

The rice-husk shoes are custom made for a handful of elite runners by Hitoshi Mimura, 59, a former marathon runner who is a master craftsman for Asics, the Japanese sporting goods manufacturer. The husks, which are ground and imbedded in the rubber soles of racing flats, are designed to absorb water and to provide up to 10 percent better traction along the 26.2-mile marathon course at the Beijing Olympics in August. Various shoes made by Mimura have been worn by three recent Olympic marathon champions. His footwear is known for its minimal weight, cushioning and efficiency at dissipating heat, which could play a vital role in the expected hot, humid and polluted conditions of Beijing.

Marathon running does not exactly produce the same kind of skidding as Nascar racing. Still, the Beijing course could become slippery from rain, slick with humidity, slithery at water stops and misting stations, and glassy along a four-mile stretch of stones that have a feel similar to marble.

"The Olympics are the epitome of running," said Kastor, a bronze medalist in the women’s marathon at the 2004 Athens Olympics who, like Hall, is sponsored by Asics. "There is a very small margin of error in preparing and racing. You try not to leave any stone unturned. Those fractions of a second add up." Less than a handful of ground husks are used in each shoe. If a husk becomes dislodged, the resulting tiny crater is meant to suction water and to provide a reliable grip on the road surface. Kastor said she liked the fact that the shoes were also eco-friendly.

Shoes designed by Mimura, officially known as wet-grip soles, were on the feet of Mizuki Noguchi of Japan when she ran through the sometimes marbled and wet streets of Athens to win the women’s marathon at the 2004 Summer Olympics. He also made the footwear for Stefano Baldini of Italy, the 2004 men’s Olympic marathon champion, and the racing shoes — without rice husks — for Naoko Takahashi of Japan, who won the women’s marathon at the 2000 Sydney Olympics. Noguchi was quoted in a Japanese news report as saying that she slept with the rice-husk shoes next to her pillow the night before the 2004 Olympic victory. At the finish line in Athens, she took off one of her racing flats and kissed it. Later, she called Mimura the "god of shoes."

Last fall, Noguchi said that she would wear an updated version of her "magic shoes" to defend her title in Beijing. Hall, the American, read a news-agency account of her remarks and became intrigued. This spring, running in a different model of Asics shoes, he finished fifth at the London Marathon and joined the list of marathon medal contenders at the Summer Games. "I'm looking for a shoe to get excited about," Hall said. "It’s kind of like when you’re dating a girl. For some, it takes two days for them to know that’s the person they’re going to marry. For some, it takes four years. You’ve got to believe in your shoes. I’m as curious as everyone else about what makes this shoe so special."

Hall and Kastor said they planned to give the rice-husk shoes a thorough test drive to measure cushioning and stability. If they are not satisfied, they will run the Olympic marathon in more generic Asics models. Even under the best of circumstances, marathon runners face sore and swollen feet, blisters and the occasional wandering toenail.

Mimura, the shoemaker, is something of a legend in running circles in Japan, a marathon-mad country. A former marathoner whose best time was 2 hours 28 minutes, he went to work for Asics 41 years ago, as an 18-year-old, gluing together the upper and lower portions of running shoes.

Kastor met him for a fitting during the 2001 world track championships in Edmonton, Alberta. Using a tape measure, Mimura spent 20 minutes measuring her feet, Kastor said, including the length and circumference of each toe, the width of her heel, the length of her Achilles’ tendon and the width of her foot at six or seven spots. "I didn’t know you could get that many measurements for a foot," Kastor said. "But the shoes he made fit like a glove."

At his office in Japan, Mimura uses a more high-tech method — three-dimensional computer models — to measure the feet of Noguchi, the reigning women’s Olympic marathon champion. Four or five times a year, he measures her feet at 13 various points. For Beijing, Mimura has made racing shoes for Noguchi that weigh a scant 3.85 ounces — compared with 11 or 12 ounces for an off-the-rack jogging shoe.

To view the Olympic course, Mimura went to China in April for the Beijing Marathon. He found the course to be flat but composed of various surfaces, including stone (that could cause slipping); newly paved asphalt (which will increase the heat); and concrete that appeared harder than Japanese concrete (perhaps because Beijing’s main roads are meant to accommodate tanks and other military vehicles).

To combat these conditions, Mimura said he had designed the rice-husk soles with a polyester upper layer meant to aid ventilation while resisting dust or sand that could irritate a runner’s feet. He hopes to reduce the temperature inside the shoes from about 109 degrees to 99 degrees. For cushioning, Mimura has installed a sponge mid-sole that he calls "light and bouncy." He has also engineered an innersole made of cotton and polyester that is intended to wick moisture produced by sweating and by dripping water poured on the runner’s heads.

"Samurai cannot fight without their swords," Mimura said. "It is the same for runners and their shoes."

07 July 2008

Monday Run-Down

I hope everyone had a great fourth of July holiday weekend! Here's what happening in my neck of the woods...










  • I spent the evening climbing with a few friends over at Wall-nut Creek tonight. It's a full-fledged climbing gym situated in an old converted barn near Ames, IA (see pic above)...quite a unique place. We practiced proper techniques and belay safety to be better prepared for our rock climbing trip to Colorado next month.

  • We camped over the long weekend at Lake Red Rock nearby and really enjoyed ourselves. The weather was quite cooperative, for the most part, and our entire family member entourage had a great time watching the local parade and fireworks celebrations. A couple of friends who happened to be in town, and who will be joining Laura and I for the marathon trip to NYC in November, also dropped by the campsite for a nice visit.

  • Hannah, my sage little 5-year-old, begins year-round kindergarten later this week. Although it seems a little unreal that she is actually starting school, I have no doubts she will adapt to her new schedule and enjoy it immensely. I just have to say that I am so very proud of her and of the beautiful young lady God is developing her into.

  • Did I mention I have a cold? Well, I do. Of all things to pick up during camping this past weekend. I went for a quick run today, hoping to somehow burn off the cruddiness I've been feeling, but halfway through my hilly cemetery run I had to concede and scale my session back to a run/walk. I know I'll feel better in a day or two, but I'm kinda anxious about the 16-week NYC training schedule I'm preparing for right now.

03 July 2008

If This Shirt Could Talk

The theme over at the Runners Lounge today is "That's a great running t-shirt!" Though my shirt isn't one I wear often (I suppose I'm just too afraid of ruining it, plus they don't sell replacements any longer), it is from the one race that I feel I have definitely learned the most from. It comes from the first race I ever ran...Grandmas Marathon on June 20, 1987.

Now, lest you think I was born to run, I have to differ. I didn't actually begin running until high school, and that was only for our smalltown track team. Sure it was running, but it wasn't really running. However, something stirred in me my junior year as my family and I watched the runners go by on the streets of Duluth during Grandmas Marathon in 1986. Something about the look of perseverence and accomplishment. Little did I know, it would spur me to run the very first road race of my life a year later. And that initial event would be an exhilarating and inspiring ride which would eventually capture my heart and change the way I look at running forever.

My shirt rests in a box now, carefully folded and placed away with various other race t-shirts, bib numbers, and finisher medals. Although it's faded and worn, the stains from when I hadn't treated it so fondly yet apparent, it still carries with it many memories. Oh the lessons I have learned since that initial race; how much wiser I know I've become. Unknowing at the time that it would be the catalyst to 19 more marathons, a dozen adventure races, 2 triathlons, a handful of orienteering and mountain bike races, and a smattering of uniquely challenging road races...over 70 races in all through the coming years.

If it hadn't been for this one shirt, who knows...I may never have embarked on some of my life's greatest journeys.

I may not wear this shirt anymore, but I know for me it still holds the continual promise of a life now changed. A life full of challenge and adventure, of confidence and faith. And that no matter what life may serve me, I know in my heart my running will always be an integral part of it.

02 July 2008

Ways To Cool Down

To go along with yesterday's post relating to hot weather acclimatization, here are a few tips for staying safe in the heat...








  • Respect your limits. Heat and humidity increase the physical challenge of running, and health problems can occur when you push beyond what your body can handle. Do not aim for a personal best on a warm, sticky day, particularly if you are not used to such conditions.

  • Acclimate. It takes roughly two to three weeks for the body to acclimate to keeping cool at higher temperatures. Give your body time to adjust.

  • Know the signs of heat problems. If you feel faint, dizzy, disoriented, or your skin is clammy and abnormally hot or cold, slow down or stop running. If symptoms continue, sit or lie down in the shade and seek medical help.

  • Drink enough. Drink throughout the day, so that your urine remains plentiful and pale yellow. Even mild dehydration (scant, dark-yellow urine) will make you feel sluggish and tire early during exercise, and can increase the risk of heat-related problems during exercise. In the heat, sports drinks are even better than water because the sugar and salt they contain form an "active pump" that transports fluid to cells more quickly than water alone. Before workouts or races lasting longer than one hour in the heat, drink 16 ounces of fluid several hours in advance, another 16 ounces in the hour before, and more just before the start if your urine isn't pale.

  • Don't drink too much. Overhydrating before and during exercise can cause a dangerous condition known as hyponatremia (water intoxication). This drop in the body's sodium levels can cause nausea, fatigue, vomiting, weakness, and in the most severe cases, seizures, coma, and death. To avoid hyponatremia, do not overdrink, include pretzels or a salted bagel in your pre-run meal, and use a sports drink that contains sodium. During exercise, drink no more than a cup of fluid every 15 to 20 minutes.

  • Eat a good pre-race meal a few hours before the run. Try a bagel with peanut butter and a banana—the protein and carbs will fuel your effort and aid in recovery.

  • Consume salt. Eat salted foods like a salt bagel, salted pretzels, or salted nuts. If you’re planning to race, eat salted foods all week prior to the event. On race day, consume one fast-food salt packet at the start line. Have another salt packet halfway through the race.

  • Protect yourself from the sun. Wear a cap or visor to shield your head, face, and eyes from the sun's burning rays, and wear sunglasses to protect your eyes. Use sunscreen on exposed skin, even on overcast days.

  • Check your meds. Do not consume products like cold medicines, ephedrine, pseudoephedrine, or anti-diarrhea medicines with dehydrating agents in them. They may increase your risk for heat illness. Caffeine products are only OK in doses you are used to taking on training day. Do not start taking a caffeine product on race day.

  • Wear synthetic fabrics. Unlike cotton, synthetics wick moisture from your skin so cooling evaporation can occur. Synthetics also decrease chafing and don't cling and cause a chill. Look for loose-fitting garments with mesh inserts under the arms, on the sides of the torso, down the arms, and on the outer thighs. Acrylic socks keep feet dry and cool.

  • Use water along the course (cups, spray stations) to cool yourself during races. If you are overheating, a cool spray will cool you down quickly and have a lasting effect as the water evaporates from your skin. Keep in mind, though, that drenched clothing will cling to skin and prevent evaporation, and wet socks can cause blisters, so use this strategy wisely.

01 July 2008

Things Are Heating Up

I think I'm finally getting jazzed about running, just as the summer progresses to literally heat up. I went out for my noon lunch run today and delighted as I charged a difficult 5-mile hilly course south of Grand Avenue in the sweltering sun. Maybe it's because I feel recharged and refreshed from my recent Minnesota vacation? Or then again, could it be I'm just a glutton for running in the heat? I dunno, both maybe.

Though I suppose it's been a while since we've had some hot days around here, I am really beginning to like their reemergence. But truthfully, I secretly enjoy the way the summer heat always makes my runs feel so much more challenging and rewarding. Is that abnormal? By all standards, by this time each year typically we're having daily high temps in the upper 80s and 90s, with constant high humidity. But, with all the weather patterns (not to mention the overly-sufficient amounts of rain) in the Midwest, our hot weather has been pushed back it a month or so it seems. Listening to the local weatherman, this past June I hear we'd only had one day in the 90s (92° to be exact) in Iowa so far this year, with a whole plethora of days in the 70s and low 80s...kinda odd for us.

Back to the main reason I say I'm getting jazzed at the higher temps...it's because this sort of weather actually improves my training. Just last week, I stepped out onto my back patio one night and remarked to my wife at how chilly the air seemed to be -- I mean you could actually see your breath -- something I'd expect in Minnesota, but here in Iowa? I'll admit the cooler weather has nice and all, but it's made preparing for summer races a bit more difficult lately. You see, running in these types of situations allow for me to adapt to the conditions found in many of my summer racing events...from the 5K on up to the marathon distance, especially the diverse nature of adventure racing. This improved tolerance to exercise in heat is known as heat acclimatization.

By nature of integrating my daily training with heat acclimatization (aka: running in the heat of the day), I've found I am much better able to reduce overall strain (example: heart rate and core body temperature), improve human circulatory and physical capability, promote thermoregulation, and generate an earlier and greater sweat ratio response within a race. Alright, that was a lot of physiological talk there...let's just say it makes things a whole lot easier when things are getting hotter, okay?

Many a hot summer day you'll find me running the maze of backroads amongst the cornfields in my area...sweating like crazy, and loving every moment. I suppose the only reason I keep doing this is because the physical and psychological advantages it provides me as an endurance sports enthusiast. The importance of this adapted ability is said to be that it not only provides considerable protection from heat-related injury, but in competition in the heat, heat-acclimatized athletes will generally have the edge over their equally fit by unacclimatized opponents. Hmmm...enough said.

Now, I'm not saying this type of acclimatization comes easily, nor is it for every runner out there. This sort of training takes persistence and, above all, patience…the last thing you want to do is go gung-ho training or racing in the middle of the day while the heat index is near a record high. I tried that once last year during the IA Games Adventure Race (hottest day of the year) and learned there is a profound limit to such an advantage. Easing yourself into this type of training will take time. Generally, a standard of roughly 2-4 weeks of daily heat exposure combined with cardio exercise requiring endurance is needed to induce heat acclimatization, though it may take a bit longer depending on your body and the type and intensity of exercise.

Overall, if you actively participate, or are considering participating in heat acclimatization, you need to remember that acclimatizing can be tough on your body. Doing so exacerbates both overheating and dehydration, so it's important to take proper precautions when running in the heat:
  • Start slowly by reducing training intensity and duration (compared to what you could achieve in temperate climates.)

  • Increase your training and heat exposure volume as your heat tolerance permits.

  • Use interval training to modify your training levels.

  • Most importantly, be sure to consume sufficient water and electrolytes to replace the amounts lost during sweat loss. Heat acclimatization increases the sweat rate, and therefore increases water requirements, so dehydration is a real concern. Dehydration will quickly negate many of the advantages granted by acclimatizing.
However you decide to tackle the summer heat while training or racing, just remember to be careful out there. Running in hot weather conditions can be hazardous at times, so use common sense whenever possible. Run long and run safe.