Heat and her companion humidity have arrived in our beautiful city. They have brought trouble with them for runners. The longer-than-usual Chennai winter was a blessing for the running community, as we did not have to put on sunscreen or any other form of protection. But now, as they are here, it is time to protect ourselves.
The first precaution that we must take is with the apparel that we wear. It is best to wear lighter colours, and in lightweight fabric that has vents or mesh. Microfibre polyester is appropriate. Do not forget your sunglasses and a cap, especially while running after seven in the morning. Also, make sure to use sunscreen. This should help brave the heat.
But, then there is the humidity. It can affect running performance as well as training. Understanding the effect of humidity on the body can help us train smarter, and conserve energy. Humidity can cause overheating of one's body, as well as dehydration. Symptoms of dehydration include, but are not limited to, a dry and sticky mouth, sleepiness or tiredness, thirst, decreased urine output, dry skin, as well as headache. Look out for these symptoms, and drink plenty of water if observed.
Fluids should be your best friend, and should not be neglected. Make sure to take in an adequate amount about an hour or two before a long run. Then take in around 150 to 355 millilitres every 20 or so minutes. Frequent sports drinks are recommended for runs longer than an hour, for studies have shown that these can help one perform significantly better. If the run is short, make sure to carry adequate fluids, especially if the run is longer than half an hour.
There is a homemade running drink, perfect for recuperating from the effects of a long run. It helps regain the minerals lost while running. To make a glass — use a 1:3 ratio of any citrus juice (orange, lemon, lime) to drinking water. Add just a pinch of sea salt and roughly 2 tablespoons of either jaggery or honey, stirring to mix the ingredients thoroughly. The drink is ready when the sweetener and salt are fully dissolved. Double or triple the amounts to make more, storing it in a sealed jar in the fridge so it is ready when needed. Drink this citrus-based drink after a run to stay fresh.
High humidity can make a run, which might seem very fast, really slow. We might get a feeling that we are running a 6-minute-to-the-kilometre pace, but in actuality it is 7-8 minutes to the kilometre. This is because the body is trying to combat the heat, and increases its heart rate to several times the normal rate. Wearing a heart rate monitor can help. It may take the body a couple of weeks to acclimatise itself to the weather. Listen to it while in this transition period, and do not overexert oneself.
It is best to run between 5 and 6 in the morning in a place such as the beach. And, if it is not possible, look for a shady place, sheltered from the blistering heat.
The summer heat should not be a deterrent for, as Nietzsche said, “What does not destroy me, makes me stronger”. So listen to Nietzsche, and use the sun to grow stronger as a person, and as a runner. At the end of the tunnel, the reward will be a significant improvement in running time. Studies have shown that training in the heat helps improve running performance in colder conditions.
