1.
A common myth is that your off season (typically
the winter for those up north but summer for us down here)
is a time for long runs and “base” training.
Actually, you are better served by reducing your total mileage
or your long runs and maintaining a speed workout or two
instead. Quality workouts translate into
better (or maintaining) running economy, better (or maintaining)
leg speed and better neuromuscular functioning. There is
no scientific foundation for eliminating speed work in the
“off” season. Keep it in, and you will start
up the new season without having lost much at all! Why start
over each year? The premise for continuous improvement is
to build on the past year’s accomplishments.
2.
If you train in the heat you will run well
in the heat. Well, yes and no. Yes, in a high-temped race
you will most likely run better than those who do not train
in hot conditions. But, odds are you will not be running
faster than you could in cooler temperatures. Basically,
any temperatures over the mid-60s have been shown to impair
performance in distance races. (We’re not talking
sprints, ok?) If in fact, you set a personal record under
hot conditions, you can bet you would have gone even faster
in more temperate conditions.
3.
It takes up to a couple weeks to acclimate
to hot weather. That is providing you are training in those
conditions. Merely living in Phoenix doesn’t mean
you will run well in the heat. If you are not training in
the heat, you will not have acclimated to any measurable
degree. Running inside on the treadmill won’t hack
it. There is one research article that even indicated that
training in hot-dry climates doesn’t translate to
hot-humid conditions.
4.
If you train in hot weather will it make you run
even better in a cooler temperature race? No. If
your running is impaired by running in the heat (you run
slower, shorter or just less miles) then in fact, you may
be under prepared and race poorer than your cooler weathered
cousins. Since training is a function of neuromuscular function,
if you train slow you will race slow. This underscores once
more the importance of speed work during your “off”
season.
5.
Fluids are essential. Water is excellent
of course, but, balancing that with a replenishment drink
is better. The trace elements and electrolytes in commercial
products are essential and can decrease chances of hyponatremia,
which everyone is commenting on now. Research can get very
picky over minute differences in the various commercial
products; everything from types and quantities of electrolytes,
to glucose contents, absorption rates, etc. The bottom line
ends up, very simple: drink what tastes good to you if it
makes you drink more! It does no good to have the “perfectly”
balanced drink that you don’t like and therefore don’t
drink sufficient quantities.
6.
And what about sunscreen and hats? Protection
from the harmful rays of the sun is important year round.
There is some evidence that oil based sunscreens may keep
more heat in your body. They block some of the natural heat
escape. Be sure to get one that won’t run into your
eyes as you sweat. We also know that most body heat escapes
through your head. However, wetting your hat or putting
ice in it can help cool you as well as keep the sun from
beating down on your crown. The visor also shades your eyes
and the rim keeps sweat from your eyes. Bottom line: Make
the Australian motto your own-Slip on a shirt, Slop on sunscreen
(SPF 15 or higher), and Slap on a hat.
7.
And finally, you do not lose more “real”
weight by running in the heat, with warm-ups on,
at 3:00 in the afternoon. You loose water weight! You will
gain it all back once you rehydrate. In fact, the oppressiveness
of the conditions will do two things which will ultimately
make you burn less calories: you will run shorter or less
and you will run slower. Therefore you will not lose “real”
weight. If weight loss is your goal then run faster, longer
or more frequently… even if it means running indoors
on a treadmill. [*Treadmills should be at least at a 1%
grade, not flat to equate to flat outdoor efforts.]
