Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about something that's affecting every runner in the Midwest right now... heat indexes in the triple digits. This high heat and humidity not only has our air conditioners working overtime, it has our hypothalamuses working overtime as well. Running in these extreme conditions is not only hard but can be dangerous too. Which is the very reason runners should run in the early morning or late evening and wear the right clothing.
And speaking of clothing.... did anyone else see local runner Gary Shaw's post yesterday in celebration of World Naked Hiking Day? It seems he and Nicole Fleming (in the photo) have been off on another one of their adventures and were in Loch Ness, Scotland discovering a way to beat the heat when they get back to Missouri.
Seriously though, I wouldn't suggest trying this here. You will most likely get arrested, extremely sunburned or both. And think about this... where are you going to put your phone and your keys? So knowing that running nude is NOT a good option for staying cool this summer, check out these tips to minimize your chances of getting overheated.
Wear Synthetic-blend Clothing - Avoid wearing cotton when running because it holds your sweat and doesn’t dry quickly, which can lead to chafing. That rule should apply to all of your clothes, including socks, underwear, and sports bras. Cotton clothing can also be an unnecessary strain on your system. Cotton’s lack of sweat-wicking causes it to hold onto moisture, weighing you down and creating extra insulation. This is the last thing you need in that sweltering heat! Stick with lightweight synthetic running gear that will wick the sweat- and that extra heat- away from your body, keeping you cooler. Synthetic fabrics (such as CoolMax or Dri-Fit) wick moisture away from your skin so cooling evaporation can occur. Although the technical fabric running clothes may cost a little more, you’ll appreciate the comfort — especially during long runs.
Dress Lightly and avoid dark colors - Light-colored, loose-fitting clothing will help your body breathe and cool itself naturally. Tight clothing restricts that process, and dark colors absorb the sun’s light and heat. Light colors reflect the sun from your skin so you can see how important it is to choose your clothes wisely.
Choose Running Socks Carefully - Don’t wear 100% cotton socks during your runs (ever!). Your feet will most likely be sweating a lot, and cotton tends to keep your feet wet, which can lead to blisters. Look for synthetic blends like those made from polyester, acrylic, or CoolMax, which are best at wicking away moisture.
Wear Shades - A good pair of running sunglasses help protect your eyes from the sun’s damaging rays. Also, wearing running sunglasses helps prevent headaches that come from squinting or exposure to bright light. And let's not even start talking about the wrinkles squinting causes giving us an extra incentive for protecting our eyes.
Wear a Visor, Not a Hat - If you want to wear something on your head to protect your face from the sun, wear a visor, not a hat. A hat traps heat on your head, while a visor will allow your head to release heat and will be much cooler. I really like to run in sweat-resistant visors during the summer months because they have an absorbent terry band that helps prevent sweat from dripping into your eyes. And not having a full hat makes a huge difference!
Use Sunscreen - Apply your sunscreen (at least SPF 15) before you get dressed for your run. Some hot weather running clothes are usually made of mesh or very thin fabric, so they might not provide protection from the sun’s rays. Also, your clothes move when you run (or you may choose to take off some clothes, like your shirt). So it’s best to make sure you’re fully covered with sunscreen.
So there you have it friends. It's hot and it's humid and it's going to stay that way for a while. I wish I could tell you that we will get a break in the heat soon but I don't want to get your hopes up. So dress appropriately, get out when it's cool and keep your eyes on the finish line. Don't give up! The way you and I train this summer will determine whether we make it to the finish line of the Bass Pro Marathon/half or the Dogwood Canyon trail run this fall (when it’s much cooler).
Happy Running!
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