Second blog post from Rashmi Mohanty, a very experienced runner from Delhi NCR, and a Comrades Marathon finisher, on how to handle 100 days of daily running. You can find her first blog post on this here.
This morning I did a 11.5km in awfully hot and humid conditions. This was after a 10.5km last night at Gurugram Starry Night Marathon – another run in high humidity. And so this morning I was wondering why am I beating myself up in this heat and humidity. I have done a 30 day streak but in winters and never in this weather. Every year I usually go easy in this weather picking up the running only in August / September. But then we gotta do what we gotta do!! So the only thing is to be sensible and how :
1. Do short distances – a 10k in this weather is as good as a 15k in “Normal conditions”. Adjust your running goals for the weather. The extra 5k may do more harm to your body than not doing it.
2. Hydrate Hydrate Hydrate – Hydrate during the day well and not just on the run. And more importantly water is Not Enough!! If you are doing a 10k or more, you have to have coconut water, energy drinks, honeyed water with lime, Limca – whatever suits you- while on the run. You lose body salts when you sweat and don’t wait to finish the run to replenish them.
3. Shorter loops – Disclaimer : I hate loops !!! But in summers I curb this dislike and go for loops. Keep lots of water at the starting point / in-between and use it for drinking, pouring over yourself / washing your face. Don’t get adventurous and push off for long runs without adequate water support.
4. Adjust your pace – Studies and learned Coaches say that for every 1deg F increase in temperature, you should slow down your pace by 5-10sec/ km. Our bodies don’t know the difference between a 5:30/km and 5:40/km but physiologically we are getting the same benefit even at slow pace. So slow down or rather – if you see yourself slower than “usual” don’t lose heart. It’s the Heat Adjustment Factor. As the weather gets better, you will suddenly find yourself way faster.
5. Start Slow – Our heart rates go up much faster in the heat and so even if you have a tendency to start fast, hold yourself back. An elevated heart rate right at the beginning is not good and so adjust your pace once you get your rhythm.
6. Needless to say, accessorize yourself well – light colour dry wick/ moisture absorbing clothing, sun glasses, sunscreen. What’s worked for me on many runs – is a wet cloth or a wet Balaclava / Headwrap around the neck. The back of the neck is a very sensitive place and hence keep that place cool and protected from direct sun rays.
So #NoExcuses #Gottadoit #SummerRunning
Keep at it!!!!