ELENA MCCOWN
  • Home
  • About
  • Services
  • Shop My Favorites
  • Blog
  • Recipes
    • Prepear App
    • Appetizers
    • Baked Goods
    • Condiments
    • Desserts
    • Drinks
    • Breakfast
    • Meals and Sides
    • Smoothies
    • Snacks
    • Soups & Salads
  • Life
    • My Life
    • Programs
    • Workouts and Exercises
    • Wellness Information and Tips
    • Williamson County, TN Paths, Trails and Parks
  • Disclaimer/Privacy Policy/Terms of Service

Living Life Balanced Blog

10 Warm Weather Running Tips

5/1/2018

1 Comment

 
10 Warm Weather Running Tips
Wow, winter weather really seemed to stick around for quite awhile this year here in Franklin, TN. I am excited because it is finally May, the sun is shining and the 10-day weather forecast looks pretty close to perfect! Now that the warm weather has come back and looks like it is here to stay, there are so many activities I am looking forward to doing in the area. I am a planner so I am always thinking ahead. I definitely have a list of all the things I want to do now that we can actually enjoy being outside again.

As always, running is on my daily list (although I ran throughout the winter too and really did enjoy that as well). There are several things to consider when running in warm weather that I want to cover to help fellow runners make the (usually sudden) adjustment and/or get started now that it is warming up.


  1. Run early in the morning or later at night. Try to avoid the peak heat of the day.
  2. Reduce the intensity and length of your run, especially the first few times you are exposed to these higher temperatures. Allow your body to acclimate before ramping it up again. It usually takes 7-14 days of repeated heat exposure to increase blood volume which helps regulate body temperature more efficiently.
  3. Drink enough water throughout the day so that when you go to the bathroom (should average 5-8 times a day), your urine is light yellow. Aim to drink 10-15 fl oz of water 10-15 minutes before your run and around 6-8 fl oz every 15 - 20 minutes of running. Weigh yourself before and after your runs. For every pound you lose, strive to replenish with another 16 fl oz of water.
  4. Consume a mixture of water and electrolyte drinks if running over an hour. Find the right combination that works best for you, everyone has different needs so it is important to listen to your own body.
  5. Avoid running if the temperature is over 98.6 degrees and humidity is over 70-80%. Body temperature is regulated by sweat evaporating off the skin. If the humidity is too high, this prevents sweat from evaporating and can cause your body to overheat. 
  6. Run in the shade as much as possible, apply sunscreen on your face and body, wear protective UVA/UVB sunglasses and light colored breathable clothing.
  7. Plan your route to run by a store/park/restaurant so you can refill your water bottle or stop for a sip of water at a fountain.
  8. Tell someone where you are running, how long you think you will be gone and always carry identification. 
  9. If you start to feel faint or dizzy, are sweating excessively, have cool, pale, clammy skin, become nauseous or start vomiting, have a rapid, weak pulse or get muscle cramps, you are experiencing heat exhaustion and need to quickly get to a cooler place, drink water and use a cool compress. If you have a throbbing headache, aren't sweating, have red, hot, dry skin, are nauseous or vomiting and have a rapid, strong pulse, call 911 immediately and ask someone around you for help cooling your body down as you are having heat stroke and might lose consciousness.
  10. Consult with your doctor before starting a running program, especially if you have any health issues and/or take any medications. 

Now that the days are longer and the weather is enjoyable, get active, get outside and enjoy this spring and summer to the fullest!!!
​
https://www.acefitness.org/education-and-resources/lifestyle/blog/4905/6-ways-runners-can-protect-themselves-from-heat-illness
https://www.rrca.org/education/hot-weather-running-tips

https://blog.medstarwashington.org/2016/07/22/heat-exhaustion-vs-heat-stroke/
Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but Elena McCown, LLC will receive a small commission. Your support is greatly appreciated! The information I provide is not to take the place of your personal physician’s advice and is not intended to diagnose, cure, treat or prevent any disease. Please discuss this information with your own healthcare provider to determine what is right for you. All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. I share general health and wellness recipes, ideas, documents, motivation and other related information that is aimed to help you take your health into your own hands.
1 Comment
Lowell Cabinets link
7/26/2022 02:45:33 am

Verry creative post

Reply



Leave a Reply.

    Picture
    Picture
    Picture
    Elena McCown, LLC Health Coach in Franklin, TN

    About Me

    I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
    ​

    Allergies

    I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes. 

    Search

    Looking for something specific? Everything can be found by category under the "Life" and "Recipes" sections on my website or you can search below.

    Archives

    October 2021
    September 2021
    July 2021
    June 2021
    April 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018

    Categories

    All
    Life
    Recipes
    Start Here!

    RSS Feed

Location

Find Out More

                  About                     Contact 
            Services           Online Programs
                    Blog                    Life
          Recipes            Prepear App
  Disclaimer/Privacy Policy/TOS

Connect With Me

@elenamccown

Newsletter

Picture
Elena McCown, LLC Health Coach in Franklin, TN
  • Home
  • About
  • Services
  • Shop My Favorites
  • Blog
  • Recipes
    • Prepear App
    • Appetizers
    • Baked Goods
    • Condiments
    • Desserts
    • Drinks
    • Breakfast
    • Meals and Sides
    • Smoothies
    • Snacks
    • Soups & Salads
  • Life
    • My Life
    • Programs
    • Workouts and Exercises
    • Wellness Information and Tips
    • Williamson County, TN Paths, Trails and Parks
  • Disclaimer/Privacy Policy/Terms of Service