How Running in the Heat and Humidity Affects You

Summertime means many things. Barbecue, beach trips, baseball, and plenty of warm weather running. Now that might not be so bad for some of us, but for those of us living in the southern US, it can be critical. See, it's not just the heat, it's also the humidity.

Have you ever wondered just how it affects your running? What changes you should make in your training to remain injury-free and still turn in commendable race times? Here's a good explanation of hot weather running tips.

In this article, Dr. McEntire has condensed all the physiological nuts and bolts facts and put them in a concise and understandable bulletted presentation. I learned a lot because I myself have a hard time dealing with the heat and it's only compounded by the blood pressure meds that my doctor insists that I gobble down.

Don't forget to hydrate properly, before, during, and after your run. This is probably the single most important thing you can do in the heat. Don't trust thirst either; by the time it kicks in, you're already behind the curve.

Related articles:

• Why Long Runs are Important 
• Texas Race Calendar 
• Index of Common Running Injuries 
• Tim Noakes' 10 Laws of Running Injuries

New Texas Running Site

There's a new running site focused on Running in Texas. It's still fairly new but shows a lot of promise with more content being added every day. It's easy to navigate and offers articles on training, routes, and injuries. It also has a page devoted to race photos. But the thing I like best is the interactive racing schedule.

A lot of running sites today are fee-based but this one costs nothing. Also, the site accepts guest articles, so if you've got an area of expertise, submit one.

The summer heat is fully upon us now as well as a full complement of thirsty mosquitoes. You just can't run fast enough to get away from them if you're running in the shade to avoid the sun. I figured that out during my long run last weekend...

There is one run coming up that helps to beat the heat: the 2010 BARC Pub Crawl. Be there!

2010 Seabrook Lucky Trail Half Marathon

This past Saturday saw the 7th annual running of the Seabrook Lucky Trails Marathon, which included the half, the full, and the relay. This family of events has become so popular that it sold out at least a week prior.

This is the third time I've done the half. I never do the full because the weather in March can be so this-way or that-way. This year it was great both days. Sunday was cooler than Saturday but both days kicked butt.

Go to this link to read the Seabrook Half Marathon review. I cover most of the local races strictly as an observer, but this was a bit different. First, I always enjoyed this event. It's close to home, it's a trail run, and it's really the last chance for a cool long distance race before the Texas summer heat settles in like a slowly descending US Marine Harrier settling down.

I always take pictures of the running and fitness events that I cover as the Houston Running Fitness Examiner, and this race was no exception. The only thing I can say is that I really need a better camera. Currently I use a Cannon SureShot and it does a great job on stills, but leaves a bit to be desired with moving targets.

Anyhow, here's the link to the Seabrook Half Marathon photos. Enjoy. Later, I'll be posting a review of Sunday's events. On Sunday, there seemed to be an inordinate number of costumed runners. Entertaining to say the least.

But one I saw on Saturday took the cake. A Seabrook firefighter ran the entire half marathon wearing his firefighting suit (I think it's called bunker gear? Anyone know?). Amazing. Not something I would attempt!

Will I run it next year? You bet! There's always something to be said for a trail run, a goodie bag stuffed with a technical shirt, running socks, and a really cool cap! Come join us!



Other articles you might enjoy:

• How to Recover from a 10K or Hard Workout
• The Hill Power Workout Develops Leg Strength and Aerobic Capacity
• Index of Popular Houston Running Routes

Shin Splints Be Gone!

My case of shin splints is (cross my fingers and knock wood) gone. But I suppose I won't know for sure until I go for a run. So, that's on my plate for this afternoon. It will be a treadmill run at 24 Hour Fitness.

Why? Well, I bought new running shoes not long ago, a pair of the Brooks Beast model. I was already wearing Brooks, but the mistake I made was running too far in the new ones. That's all I can figure that brought on the shin splints.

Of course, I know the rule about going for a short run in new shoes the first couple of times, so don't start in on me. And believe me, I thought I was alright. I ran for an hour and then switched to my old pair.



The fact is, a small angle difference from heel or forefoot can cause a world of hurt. And since I usually don't injure easily, I tend to go a long way between pairs. My old ones had about 360 miles on them.

Anyway, today's run will be a short one because my marathon is less than a month away. I've accepted the fact that due to missed training I won't set any records, but I don't want to DNF either.

2 Houston Races to Choose From Next Sunday

Next Sunday, the long-anticipated last long-distance race of the Houston Marathon Warm-Up Series will be run: the Sugar Land Finish Line Sports 30K. And even though I'm in full swing gearing up for the marathon, I won't be participating in the 30K. I'll be covering it for the Enquirer and taking race photos.

It's not that I don't like the distance -- I do; it's just that 3 loops on concrete just isn't a good idea for these old knees this close to the marathon.

As an alternative, the annual Jingle Bell Run will be happening on Sunday too. And as usual, it will take place in the afternoon. It would have been better for attendance if it had been scheduled today, but so be it.

I used to do the Jingle Bell every year. It was just part of the Christmas season. But races have become so expensive to run, and I get paid to write about them... you do the math!

But the good thing about doing the Houston Marathon this year is that I will get my course PR. Why? Because I haven't done Houston since they changed the route to make it safe from the trains.

So if you do the 30K next weekend, and you see me on the sidelines, smile for the camera.



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Eating for Nutrition, Fiber, Energy, and Enjoyment

One of the best things about being a runner, especially a long-distance runner, is that we can pretty much eat with wild abandon. Which isn't to say we should indulge in daily junk buffets, but we can slide in some chip and dips, ice cream, and Oreo cookies with minimal side effects.

The reality of it (which our corpulent neighbors fail to acknowledge altogether too often) is that we do actually eat the right stuff, not drive-through cardboard all the time. We have to -- the right fuel can mean the difference between a great performance and a less than spectacular experience.

Energy Bars and GU Energy Gels for Convenience Food

A lot of what I call "engineered food" is usually on hand in my truck and in my pantry. Powerbars, Clif Bars, Gels galore. When I'm particularly energetic, I even make my own homemade energy bars, tweaking the recipe to my taste and the energy level desired.



Don't Forget the Homemade Bread for Carbohydrates and Fiber

Another thing I enjoy is baking, specifically bread. I don't bake cakes or anything of that ilk. My wife does all that. But I have been known to make fiber-rich muffins, which I call "regularity wafers". Smooth move, eh?

Back to bread. I really don't like floppy white bread. And although the specialty breads at the store try hard to be healthy, the additive list still scares me. And with high blood pressure, I don't need the added sodium.

So I experiment with my own. One that I really like is the quinoa whole wheat bread recipe that I developed last year.

So yeah, we all like to eat. It could be a sport of its own.

Houston Marathon Warm-Up Series Kicks Off

Last Sunday saw the running of the Houston Half Marathon, which was the first race of the marathon warm-up series. It was three loops alongside Buffalo Bayou. No, I didn't do it even though I'm training for the marathon.


I quit doing the series years ago because it's usually just too much concrete. Well, that, plus I cover races for my gig as the Houston Running Fitness Examiner.

The half was very well done this year but the weather was a little warmer than most runners wanted. To compound this, many were overdressed.

I did get some good race photos. Something I need to start thinking about is getting a digital SLR. I'm currently using a Canon Powershot. It takes great still shots but is just a bit lacking for action shots.

The next race in the warm-up series is the HMSA Classical 25K on November 8th. Let's hope for cooler weather!