SPRC Blog

RUNNING IN HEAT: 6 WAYS TO ACCLIMATE June 13, 2018 11:54

Summer is Here!

Tips For Running in the Florida Heat

Blog Post by Coach Jimmy Williams

Summer temps are here and I just wanted to share some tips about how to acclimate to the heat/humidity:

  1. It will take about 14 days of running in the heat for an hour or more for your body to adapt to the heat (cardiovascular adaptations typically start within the first 3-5 Days).
  2. Be deliberate in slowing down during your first few days of running in the heat. Make sure your easy days are extra easy, ignore pace and run on perceived effort.
  3. Do not increase your perceived exertion intensity in an attempt to match your pace during the winter months. A 5k in July won’t be the same as a 5k in January.
  4. Make sure to drink plenty of fluids before a run and consume extra fluids and electrolytes while heat training.
  5. Know your hourly sweat rate and replenish with electrolytes accordingly. Our favorite Gatorade Endurance Athlete, Cody Angell, and myself can help you with this.
  6. Make sure to wear lightweight running apparel (tank tops, shorts, thin socks) that are well ventilated to avoid overheating and soaking up with sweat.

We want all of our Sunny Runners to be safe out there! Happy running!

 

 

 


5 RUNNING SAFETY PRECAUTIONS YOU MIGHT NOT BE TAKING (BUT SHOULD BE) July 06, 2017 08:00

Safety Tips for Runners/Walkers

 When you go for a walk or a jog, do you take these safety precautions? 

1. Wear an ID

It's very important to have some form of identification, such as an emergency wristband. That way if anything were to happen, your essential information would be readily available.

2. Tell Someone Where You're Going

Be sure to tell a trusted family member or friend the route you will be walking/jogging and your expected return time. If you have a GPS watch with live tracking, don't make that info public, but send it to a close friend or family member.

3. Wear Reflective Gear in Low-Light Conditions

Make it very easy for others (especially drivers) to see you, even if it's during the day.

4. Fuel During Runs Longer than 45 Minutes

On longer runs, don't allow your body to deplete. Fuel with energy gels or other electrolyte replenishers.

5. Plan for Water Stops

Make a route that passes water fountains, or carry water with you to prevent dehydration.

 

Where to Get Equipped?

Look no further than your local running store!

 St. Pete Running Company

6989 22nd Ave N, St. Pete, FL 33710

727-800-5043

Mon-Fri: 10AM - 7PM

Sat: 10AM - 6PM

Sun: 12PM - 5PM

 

 

Blogger Bria is a customer service manager at St. Pete Running Company.


THE 4 HOT WEATHER RUNNING TIPS YOU NEED TO KNOW June 26, 2015 12:00

Running Hot: 4 Tips (for walkers, too)

If you live anywhere near St. Pete Running Company, you know it's HOT and HUMID in the summer. That makes it more difficult to run than other times of the year. That doesn't mean you have to stop running, but there are some important things to remember during summer training.

 

1. Run in the off hours with a group or a friend

Early morning or evening when the sun is going down becomes ideal for running in summer months. Avoid running in the heat of the day, especially after twelve o'clock. Also make plans to have a friend join you so you're not running alone. Join the Group Run at St. Pete Running Company to make sure you have company during your run. If you do a solo run, tell someone your route (not via social media), or use an app like Garmin Connect and send your LiveTrack feed to a trusted family member or friend.

2. Wear the right stuff

Sunscreen, hat, sunglasses, and wicking apparel are essential during the hot months in Florida to protect you from the sun's UV rays. Most of the running apparel at St. Pete Running Company has wicking technology that helps keep you cooler. Sweat evaporates faster with the right type of workout clothing, allowing your body to regulate its temperature.

3. Hydrate

Not only during, but especially before and after a run, make sure you drink plenty of water. Carry water, or map out a route where water fountains are at least every mile and a half. Electrolytes are also very important to keep your energy level from plummeting, so keep these replenished also (if not during, after).

4. Listen to your body

Keep the pace a little slower than usual during summer months. Take walk breaks. Think of this training time as maintaining. As the weather cools, you can increase pace, speed, and mileage, but in the meantime, make sure you're not burning out or risking heat stroke.

 

 

 

Blogger Bria works at St. Pete Running Company as a customer service manager.