BIG problem for me as a runner

D

Dutchie42

Cathlete
OK, I need advice. I've been running at 10-15C temperatures. I have a 10K race on Sunday and weather forecast is that it will be 23C (!!!!). Race starts at 1PM.

How can I best prepare for that?

I don't like running in those temps at all, I always get bad headaches, I do hydrate very well, so that's not the problem. I wear sunglasses for runners. I take a precautionary paracetamol. What else?

I will also go shopping tomorrow for running shorts (the really short kind) and a crop top.

I posted on coolrunning.com and I got this stupid answer I should have experimented with running in the heat. Like I'm going to Spain to prepare for a fun run:(

Anyone have any helpful advice?

Dutchie:)
 
Dutchie,
I don't have any brilliant advice but just wanted to wish you good luck with this. I too get headaches when running in the heatx(

Someone here will know I'm sure.

:+ Brandi
 
No advice for you - I have the same problem. I love running in cold temps and don't care how cold it gets really, but the heat just kills me. I just don't tolerate it well at all. In fact, I prefer running in the evening year round so I don't have to deal with direct sunlight.

I know that some people dump water over their heads to cool off, but I've read that you shouldn't do that (I don't remember why, though). Sorry that I can't help! Good luck with your race!

Erica
 
Hi Dutchie,

I prefer to run in warm/hot temps than cooler. All I can say is make sure you stay hydrated, but don't overdo it. I find if I overdo the liquids I get nauseated. Also, I like to poor water on my face and head if I am really hot and sweating. It cools you down.

If you are not use to running in shorty shorts and sports bras, be careful of chaffing. Sometimes my triceps and lats rub together and it hurts.

Good luck with your race, and let us know how it goes.

One more thing. If you think you will be sweating really bad, have something to wipe the brow so it does not drip in your eyes and burn.

Beverly
 
You mean you don't train in the heat?...:+ :7 Kidding Dutchie. Heat doesn't bother me much. I get headaches sometimes but usually after any competitive run. So the paracetamol is like a pain reliever? I'd take it before and maybe run wearing a sweatband to keep the sweat out of your eyes. (I wear one all the time)...make sure you are well hydrated before and if possible carry a small water bottle. You do not want to get dehydrated, that would be ALOT worse than a headache. And...GOOD LUCK, let us know how it goes....:)...Carole
 
I hear you Dutchie. I do very poorly in heat. During the Pittsburgh maraton in 1999 I passed out and was taken to the ER due to a heat stroke. It was ugly. I was in the ER several times during my marathoning years -- all heat related problems.
It seems that you know what to do. My only advice to you is try to not aim for a time goal. After the summer it will be a lot easier, but now our bodies are just really not used to the warmer days. (That awful Pittsburgh marathon was in May, on the first hot day of the year!) If you run w/ hr monitor that will help. In the heat your numbers will be up at least by 8-10 beats, so try to adjust your effort during the race acccording to that. Best of luck to you! Mari
 
Simulating training in the heat is easier than flying to Spain, but hey I'm up for a trip.

Wear extra layers of clothing, a hat and light gloves.

During the race if you have a choice in fluids, drink some electrolyte and potassium replacement. Overdoing the water can KILL you. (water intoxification)

Take the first mile of the race slow then work up to your pace. Have fun.

Dave
 
Thanks Beverly, paracetamol is an over the counter pain killer like aspirin. It's available under several brand names too, but then you pay twice the price.

Dutchie
 
Thanks everyone. Local weather forecast went from 23C to 27C for Sunday. It's gonna be the first hot day of the year. It's only 11C today.

I'm just hoping this weather will move to Monday. They get it wrong all the time, right?

Dutchie:)
 
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