Stay safe if running in summer heat

By Tesina Jackson
Staff Writer

TAHLEQUAH, Okla. – As the summer heat intensifies, all runners – beginning and experienced – should follow some easy tips to stay cool and safe.

Any type of exercise in the heat can be dangerous, but jogging and heat are a difficult combination. Overheating can make one feel sick or even prove lethal. However, there are steps to reduce the chance of getting sick.

Chad McCarter, a Cherokee Nation marshal, said he has learned some tips for running in the heat after running for 3 1/2 years.

“When I first started I didn’t know anything about running,” McCarter said. “I just picked up on everyone else’s methods, and now I use those methods when I run five times a week.”

Run early or late

The best time for hot weather running is before sunrise since it’s usually cooler then compared to later in the day. The second best time to run is right after sunset when temperatures drop.

“We usually run later in the evening when it’s not as hot in the summer,” McCarter said. “It’s just cooler and the time just works better for everyone.”

Wear the right gear

Wear loose-fit clothing in light colors. Light colors reflect the light, while dark colors absorb it.

Runners of the CN unite TAHLEQUAH, Okla. – Chad McCarter runs with a group he started. The group meets every Tuesday at the Warrior Memorial located on the Cherokee Nation Tribal Complex to jog different distances each week. “I just thought it would be fun for people to join this free, no-stress run, walk, jog or whatever and just get together, have fun and get healthy,” he said. “It’s a motivational run. We motivate each other. You always have more motivation when you’re running with someone else.” The group consists of six people, including McCarter. “My wife and I joined to helped lower our blood pressure and to get healthy,” Shaun West, who works with the CN Environmental Program, said. “After you run for a while it kind of starts to get addictive.” The group usually meets at 6:15 p.m. but times during the summer change due to heat increases. – TJ

“It’s important that you wear gear that’s light and that helps you breathe, such as dry-fit gear,” McCarter said. “You want to wear something that doesn’t retain the water when you sweat. “

Wearing appropriate footwear is also important. Running shoes can make the difference between enjoying running or hating it, running in comfort or in pain and staying injury-free or incurring injuries.

Also, proper running socks are important. When choosing a sock stay away from 100 percent cotton socks. Once cotton gets wet, it stays wet and cause feet to blister in the summer. The best running socks are made from synthetic materials such as polyester, acrylic, and CoolMax because they wick away moisture. 

Drink up

Drink plenty of water throughout the day before running. Hydration helps produce sweat and stabilize body temperature, while also allowing key bodily processes to take place.
“If I know I’m going to run later during the day I will dry plenty of water throughout the day,” McCarter said. “I try to stay away from heavy drinks like pop.”

Drinking while running is also important because it helps avoid dehydration. Dehydration happens when runners stop drinking water or lose large amounts of fluid, causing muscle cramps. A runner who is severely dehydrated, which is no longer having enough fluid in the body to get blood to vital organs, may go into shock – a life-threatening condition.

The first stages of heat stress are muscle cramps, nausea, headaches, goose bumps on the upper body and unsteady footing. Runners should stop exercising if they experience any of these symptoms.

The American College of Sports Medicine states that before running, drink around 32 ounces of water two hours before running, then 16 ounces 15 minutes before. 

Many running experts suggest drinking 8 ounces of water every 20 minutes during short runs. For longer runs, usually lasting longer than an hour, a runner’s fluid intake should include a sports drink such as Gatorade or Powerade to replace sodium and other minerals.

Eat the right foods

A healthy balanced diet provides runners with the nutrients needed to run. This means eating a variety of foods.

Carbohydrates are the most important fuel for energy, so runners should eat foods rich in starchy carbohydrates such as bread, rice, pasta, cereals and potatoes. Fruits, vegetables, beans, yogurt and milk also contain useful carbs.

“I try not to eat a lot of greasy foods before I run,” McCarter said. “I eat a lot of light foods, just the basic fruit or vegetables.”

The more runners run, the more carbs needed. The actual amount needed depends on the run’s intensity, duration and frequency, as well as a person’s fitness level. 

Stretch out and warm up

Warming up for running should be specific to running and include general movement, gentle jogging and general stretching of all major muscle groups. The effects of a warm-up last about 30 minutes so don’t warm-up too far in advance. Without stretching or warming up, runners are more likely to suffer injuries.

“Before we get ready to run, we always do a lot of stretching or do some type of warm-up so that way we don’t pull something or get injured,” McCarter said. “Everyone warms-up differently.”

Be sensible to injures

When it comes to injuries, listen to the body. A survey by the Chartered Society of Physiotherapists states the three most common injuries in runners were shin splints, knee pain and Achilles tendon problems.

More than 90 percent of the physiotherapists said the most common mistake made by runners was overtraining. This can include increasing mileage too quickly and not listening to the body when it comes to resting or stopping to recover from an injury.

If suffering from a running injury, ice reduces blood flow to the injured area and inflammation. Compression and elevation also do this. Don’t ice for over 20 minutes at a time and never apply ice directly to skin. As for compression, a bandage will do and comfortable compression is enough. Don’t restrict blood flow.

Shin splints are also common running injuries. A good running technique will help avoid them. But if a runner does suffer shin splints, stop running, use ice to ease the pain and rest for three to four days before running again. If the pain persists, see an experienced physiotherapist for further advice and treatment.

By following these easy steps, runners should stay safe while exercising in the summer months.