RUN WITH MOE By Moe Johnson Summer is here and the hot days are starting to be more frequent. The triple digit temperatures are just waiting to begin any day now. For runners, it is one of the most uncomfortable – and dangerous – periods for a daily run. Early morning and early evening runs are more frequent for runners hoping for cooler temperatures. The distance of the run becomes shorter to keep the danger of overheating during a run. It is important for a runner to know the early warning symptoms of heat exhaustion so that preventive steps can be taken before it is too late.
An important point to remember is that overheating is an accumulative effect. If you have been outside doing yard work or activities the time in the heat may have an effect on the run afterward. From personal experience, I know this is possible. I had been mowing my lawn and decided to take a quick and short three-mile run. How I got back home is a mystery as I don’t recall anything after mile two. I know that the last mile or so found me walking, and I recognized my last block and made it into the house. I didn’t allow for the time outside as a factor for my run, and it was a real wakeup experience.
There are many alternatives to staying in condition during hot weather. Running on a treadmill in an air-conditioned gym or at home is an easy substitute. The same benefits can be gained by riding a stationary bike in a cooler environment. If you can still jump rope like you did as a kid, it is a good alternative to running outside. Remember that jumping rope needs a lot of space and a high ceiling. If you can stand going back to PE class warmups, there is always running in place and “jumping jack” (side straddle hop) exercises.
If you want a cooler alternative, you can try swimming upstream in the San Marcos River.
This is a great exercise, and with a constant temperature of 72 degrees, you will stay cool. If you find dodging all the people tubing down the river not much fun, the San Marcos Activity Center has a pool that is a good option. You might even join a water aerobics class to get some fitness. The benefit of swimming in a pool is that there are several strokes that can be used for levels of fitness. At the top of the exercise level is the butterfly stroke. The most common is the freestyle stroke (front crawl) and can be varied to the speed you swim. The breast stroke is a good stroke for exercise because of the different kicking of the legs. There is the back crawl stroke; that is a good exercise for arm rotation and strength. The least fitness level is the elementary back stroke, which is just a little more strenuous than floating down the river in a tube.
There is always actual running in water for exercise. If the water level is shallow, it helps exaggerate the knee lift to make sure the foot is out of the water each step. The splashing from the feet hitting the water will help cool you down. I don’t recommend running in water that is knee deep as your weight is above the water, and it is difficult to get your feet above the water; plus the possibility of tripping is high. Waist-high water level is good for leg strength, and it is difficult to move much faster than a walking pace. The extra movement of the arms and upper body adds to the calorie burning effect. One that many runners like is wearing a flotation device (life jacket) in deep water and going through the actual running motion. The runner is using the same motion as running and the water offers a little resistance to add a little strength to the legs. The water pressure on the chest also offers resistance to breathing.
These alternative options are not the same as running but offer a safer means of staying in condition. If you still want to run out in the heat, just be cautious and aware of how you feel.
