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On the Track: Pros and Cons of Training and Racing in the Heat
By Alisa HarveyJuly/August 2010
For the Washington Running Report
Among the many lessons I continue to learn from running and racing is to respect high heat and humidity.
Running in hot weather does have its positives.There is no better way to obtain foot-speed training than performing quick-paced foot drills, intervals, and tempo runs on a warm day. Also, the ability to wear minimal apparel during summer months enhances the body's ability to move fluidly and unencumbered.
But making a mistake with hot-weather preparation or choosing to run during extreme temperatures can have drastic consequences. Intense running in hot temperatures and humidity can cause enough sweating to deplete even a well-hydrated competitor with serious and sometimes fatal results.
When I was a teenager I suffered a devastating heatstroke that has since made me carefully examine my hot-weather training and racing schedule. Last year I hesitated to sign up for a popular summer race, but I was lulled by the confidence of knowing that I had completed numerous hot weather track sessions and long runs during the preceding weeks.
Knowing that the predicted race day temperature would be in the low 80s with high humidity I took special care to hydrate appropriately. I wore minimal clothing, limited my warm-up, and applied ice to my wrists and neck just before the race. At the finish I was greeted with ice cold water by the volunteers. Although I was tired, I was alert and talkative while I socialized and drank post-race fluids.
Gradually, I began to get nauseated and light-headed and, shortly after the race awards were announced, I was en route to the hospital. After two liters of intravenous (IV) fluids, a bag of magnesium, a CT scan, and a few words from the emergency room physician, I was released with instructions on how to properly recover from heat exhaustion.
What I neglected to consider while making my decision to run this race was the "Heat Index." The National Weather Service explains that the term Heat Index is a measure of how hot it really feels when relative humidity is added to the actual air temperature. The NWS Heat Index readings are taken in the shade. You must increase the temperature by 15% for an accurate sun reading. The Heat Index for this race start was 93 degrees Fahrenheit---in the shade. By the time I crossed the finish line the temperature was even hotter. Not only did I make the mistake of exerting myself in 93 to 95 degree heat, but I stood around socializing after the race in the sun while the Heat Index reached approximately 100 degrees.
I woud like to say that I will never fall victim to another bout of heat illness; goodness knows I do not want to ever suffer the agony nor risk of death from a heat stroke. But I'm not ready to give up the exhilaration of summertime track training and cozy morning runs. I do not plan on hanging up my track spikes or racing flats anytime soon, but I do plan on becoming more cautious with summertime training and racing.
Hot Weather Training: Pros
Leg Speed: Fast-paced training is enhanced during warm weather. Perform fast-paced interval track sessions of various distances up to 200-meters. Running drills and full-out sprints are excellent for hot weather training.
Summer Competition: The summer is peak season for optimum performance in sprinting, field events, road-racing, and triathlons. The Potomac Valley Track Club holds all-comers meets all season. Check the Washington Running Report's Web site for a complete list of competitive events.
Hot Weather Training: Caution
Sun Exposure: Overexposure to the sun can cause not only sunburn, but can also overheat your body prior to a workout or race. Wearing a white or light-colored mesh cap while running and toting along an umbrella to the track is a good idea. Also, when looking for a place to warm up, find a shady area.
Heat Illness: Check the Heat Index before venturing out for a strenuous workout or distance race. The National Weather Service's Heat Index chart provides guidelines for heat safety. Heat Index warnings of "Caution", "Extreme Caution", "Danger", and "Extreme Danger" are clearly outlined on the chart.
Dehydration: Even the most conscientious runner may fall short of adequately hydrating during the summer months. Always carry fluids with you to track workouts and competitions. Opt for electrolyte replacement drinks. Be sure to include an additional container of ice-cold water for drinking and dousing your skin.