Heat Exhaustion

Well it's summer time and it's hot outside (it hit 120 yesterday). The thing that I notice the most when running in this heat is that I cannot keep my pace, and I tire much faster than I do when I work out in the gym (which is also hot). Since we are talking about the heat, I figured this was a good chance to talk about Heat Exhaustion and other items to worry about when exercising in the heat.

What are the symptoms of heat exhaustion?

• Heavy sweating
• paleness
• tired/weak
• dizziness
• headaches
• fainting
• muscle cramps

Certainly sounds like a normal sunday afternoon. If someone is experiencing these symptoms, you should help them cool off. Get them inside to an air conditioned spot, have them change clothing (into something cooler), cold bath, or pouring water over their head/skin will also help (since water cools over 20 times faster than air).

Remember in the heat, it is important to conserve sweat, not water.

Running Log

One of the things about running is keeping track of distances and times of your previous runs. This lets you review your past runs and track any improvements. You can also prepare yourself for longer runs, by pushing yourself farther, and noting the conditions/emotions you were experiencing during the run.

In other words, start a training diary. It will allow you to improve, and hit those goals that you have set for yourself.