BASS PRO MIDWEEK MOTIVATION - Humidity is Rude

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 most of us have come to realize about this exceptionally steamy summer weather... humidity is rude. In fact, humidity is so impolite, ill-mannered, graceless, insolent, disagreeable, unpleasant, and discourteous that it won't even take a break from tormenting a runner on their birthday or on the day they set out to win a Last Man Standing Race. This is something Shelly Ann (pictured above on the left) who had to battle the steam on her birthday run with friends (Crystal pictured in front came up with the hashtag #humidityisrude on this hot run) attested to. And it was something she had to face again when she ran 33 miles in the oppressive August heat to clench the first-place female award at The Eliminator in Joplin last weekend. She later said this about her experience, “I still can’t believe this happened. After 11 laps and 33.1 miles I did what I set out to do, I was the last woman standing yesterday at The Eliminator. Couldn’t have done it without the support and encouragement of some amazing friends. 

It was insanely hot. I have some chafing and a heat rash but man it was worth it!.”

And while heat and humidity can be extremely rude and might even be stealing your motivation to get out the door, there are many reasons you should train in the heat as reported by Outside Online, especially if your goal race is expected to reach temperatures of 75 or above, something that is highly likely if you're racing in the next two months. The training effect of heat, they said, goes beyond acclimating to more of it: Heat creates a training stimulus, like speed, hills, or altitude, that can enhance your fitness and running prowess. Rather than thinking of it as an uncomfortable annoyance, consider it a tool remembering that everyone has a different threshold for heat. Know where your line is before you cross it. Some signs you’ve passed uncomfortable and are approaching heat exhaustion: You’re sweating heavily but your skin feels cold and clammy, even with goosebumps; you feel weak, dizzy or faint; you have a headache or nausea. Any of these symptoms means it's no time to be tough but to back off, stop and get cool. But there’s room to explore the training effect of heat before you get to that stage. Check out the benefits, tips and workouts below: 

Training Effect

Numerous studies have shown that training in heated conditions, two to three times per week for 20 to 90 minutes, can produce a multitude of beneficial training effects. These include: 

• Lower core temperature at the onset of sweating
• Increased plasma volume (Plasma is the liquid component in your blood. If the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.)
• Decreased heart rate
• Increased oxygen consumption
• Improved exercise economy

The result? You can run faster and/or more efficiently in all temperatures.

Pre-Game

Be hydrated! You want to feel the effects of the heat and have it supplement your training, but you need to go into it well-hydrated. Drink water generously, letting thirst be your guide, all the time, but particularly when the weather transitions and you need to adapt. If you’re looping a route, doing hill repeats or are training at the track, bring a water bottle and a bag of ice with you. Also dress appropriately if you’re heat-training outside. The best running outfit includes a light-colored cap, mesh or light material tee or tank, light-colored and lightweight shorts, sunscreen and sunglasses.

The Workouts

Steady and Warm: Get out in the heat and just run. If Mother Nature isn’t supplying the heat you need, run on a treadmill in a room where the temperature is 75-85 degrees. Keep your pace moderate and only run a distance you are used to. This is not the workout to increase pace or distance. Repeat once every three days. If you want to be outside and it isn’t hot enough, you can replicate higher temps by overdressing; put on a light layer of extra clothing so you’re sweating more underneath.

Iced Track: Here’s where the bag of ice comes in handy. Place the bag with your stuff on the infield of the track. Do an easy warm-up for 10 to 15 minutes and then begin some speedwork. Run for 400m to one mile at 5K pace and then put some ice in your sports bra or under your hat—and repeat. Each time you do this workout, use less ice. Repeat once a week.

Hot Hills: After a mile warm-up, choose a hill you can run up at a comfortable pace in about two to four minutes. Run up, then jog or walk back down, 4–8 times. You can use the ice-bag method to cool off here as well. Do a cool-down walk or jog back and rehydrate immediately. Repeat once a week.

Embracing the heat may seem extreme for some, but runners of all levels can benefit from being a little uncomfortable in all types of weather conditions. As long as you’re aware and stay safe, don’t fear the heat — go outside and run!

So there you have it friends. Heat and humidity may be offensively impolite, lewd and downright obscene but you don't have to let it keep you from attending those Bass Pro/Dogwood Canyon group runs or your daily training runs. Embrace the heat of summer knowing that winter will be here before we know it and we will then be talking about how rude the wind chill is. And consider this... no matter what the weather is, having the ability to put one foot in front of the other is always a blessing. So get out there with a smile on your face and seize the day. Happy Running!