Keeping cool while running

[joy2611]

I'm racing a ten miler this coming Sunday (Broad Street!  I'm sure other people here are doing it, too!!  Good luck!!).  I've been training since January and adore running in cooler weather and loooooove rainy weather.  I very quickly get overheated while running so the cooler weather, cloud cover, and the rain definitely help me run faster and longer because I sweat less and overall am cooler.  The results of overheating for me are terrible migraines :-(

The weather for Sunday is currently 67 and sunny.  I know it will be cooler in the morning, but I'm still starting to panic.  I so badly want to run this race, but if it gets too warm, I'm not sure the glory of finishing will outweigh the terrible pain I'll be in afterwards.  I wear a hat, I carry water + electrolyte tab and drink about once every five minutes, but I still struggle in warmish temps.  I tried going for ten last week when the temp was in the low 70s and it was abysmal.  I had to quit at 4 miles.

Are there any tricks that people use to stay cool while running?  Has anyone ever run with - say - an ice pack on their neck or something?  I so badly want to do this race.  The idea of finishing and getting my medal has carried me for four months here.  To have to drop out because of heat it just breaking my heart.  ANY ideas would be helpful.


NOTE: I was active on TheKnot and I'm active on TheBump.  I know full well how these boards work.  Because of this, I do want to say that I feel terrible that I keep coming over here and asking a zillion running questions without really being a member of this board.  I so appreciate all your thoughts and have no where else to really ask a lot of this stuff.  Sometimes I feel a wee bit alone and overwhelmed.  I should post more over here and be more apart of this community since I keep asking so many questions.  I'm sorry if anyone feels like I am taking advantage.

[gt7301b]

The one additional thing that works for me is to slow down. I just know I can't run as fast in the heat. When I do my training runs in the summer I wear my heart rate monitor and go off effort vs pace.

And stick around, we are nice and encouraging:)

[joy2611]

Apr 29, 2014 15:10:16 GMT -5 gt7301b said:

The one additional thing that works for me is to slow down. I just know I can't run as fast in the heat. When I do my training runs in the summer I wear my heart rate monitor and go off effort vs pace.

And stick around, we are nice and encouraging:)

Yes... my back up plan is to run slower if it's too warm.  I do have to remember that it's a viable option before dropping out all together!

I know!  I was more active when you guys were back on TheNest.  It seems like many boards fractured at once (I was on two different offboards for TheKnot) and I couldn't keep up with everyone! 

[Susie]

You're already doing most of what I would suggest:  water, electrolytes, hat (visor might be cooler, but only marginally).  Light colors and light, wicking materials are also good, but won't change your world.  Ice in the sports bra is good, but doesn't last.  I'm not sure an early May 10 miler in Philly will have ice at aid stations, since most people wouldn't *need* it.

I think a lot of us run best maybe in the 40's, but for most normal runners 60's wouldn't be catastrophic, just maybe not the best PR weather.  This sounds like more of a migraine problem than a running problem TBH.  I don't suffer from them, so I don't really have much more advice to give.

[joy2611]

Thanks, Susie!

I'm honestly considering asking my husband to have an iced towel to hand me when I pass City Hall. Better than nothing?

With training, I can control when I run and if the weather isn't good for me, I just push it off to the next day. I realize that I have very different needs than a lot of runners. This whole training has been a huge troubleshooting saga for me. I'm proud that I can do the distance, though! I hope I can cobble something together so I can do it on that day under those conditions!

[cinco]

Lessons I learned recently are drink more before the race, and apply sunscreen (more than once if you will be out there a while!).It sounds like you have a good handle on the things that will help. Start slowly, and don't panic or worry about dropping out. Try and relax and have fun! You've got this.

[joy2611]

Apr 29, 2014 15:54:14 GMT -5 cinco said:

Lessons I learned recently are drink more before the race, and apply sunscreen (more than once if you will be out there a while!).It sounds like you have a good handle on the things that will help. Start slowly, and don't panic or worry about dropping out. Try and relax and have fun! You've got this.

Thank you!

Sunscreen.  Yes.  I'll forget that and have sunburn in addition to a migraine.  My Sunday afternoon is looking bleak :-)

[runaways]

Definitely hydrate and don't be afraid to slow down. No help for this race, but I wonder if in the future you can avoid the migraines by trying to slowly acclimate to the heat during your training?

[runaways]

Oh! Also, do you wear sunglasses? I always feel a little dazed after running without them vs. with them if it's bright, with the sun in my eyes and reflecting off the pavement in front of me. I wonder if that would help.

[G22]

You've already gotten good suggestions. My first thought was possibly something like this:

www.amazon.com/Frogg-Toggs-Chilly-Sports-Yellow/dp/B003HVS4PM/ref=sr_1_2/180-4483242-3116517?s=sporting-goods&ie=UTF8&qid=1398808045&sr=1-2

I have something similar I've used when hiking on a really hot day and it stays cool for a long time (provided its not like 90s out). I've never used one to run with, but I'm sure its probably doable.

[joy2611]

I could try sun glasses, runaways. I put on the hat so I don't squint and make the headaches worse. I've toyed with the idea of sunglasses, too. It might help. And YES - acclimating is really the best way to go. For the past few years, I've avoided running in the summer and pick it up again around November. If I'm serious about doing a half after this (which I am, but oy do I also have some stomach troubles to figure out!), then I do need to be able to run in all temps.

Thanks @g22! I'm going to look at it. I've considered also just bringing a throw away freezer bag with me to keep my water bottle ice cold until race time.

[patches31709]

Another thing that helps me is to put water over my head, on the back of my neck, on my face, and on the insides of my wrists - definitely helps cool me down a little. Good luck!

[shellfish26]

I'm a runner with migraines, so I wanted to add a few thoughts:

You can't underestimate the importance of maintaining hydration. I use a half of a Nuun tablet in one of my water bottles, and then my post-run drink is the other half in a 16 oz bottle. If it's a super hot day and I am sweating a lot, I also take one margarita shot blok. That may be too much sodium for you, but trial and error has proven that works for me.

Also, post-run I make sure to drink a recovery drink. I've found that simple chocolate milk works as well as anything.

And headbands can be a killer for me. I have big curly hair that I have to pull back, but it can't be too tight or it really makes my head hurt.

Good luck!

[mfluder]

Apr 29, 2014 19:55:12 GMT -5 shellfish26 said:

I'm a runner with migraines, so I wanted to add a few thoughts:

You can't underestimate the importance of maintaining hydration. I use a half of a Nuun tablet in one of my water bottles, and then my post-run drink is the other half in a 16 oz bottle. If it's a super hot day and I am sweating a lot, I also take one margarita shot blok. That may be too much sodium for you, but trial and error has proven that works for me.

Also, post-run I make sure to drink a recovery drink. I've found that simple chocolate milk works as well as anything.

And headbands can be a killer for me. I have big curly hair that I have to pull back, but it can't be too tight or it really makes my head hurt.

Good luck!

I sign this too. Heat runs can trigger migraines for me. I actually like to start some electrolytes the day before (nuun). I also have to drink more water than generally recommended (also with nuun, at least 12 oz for every 3 miles for me and frankly more if I can practically). I do admit I make shorter runs in summer usually, but it's totally doable for longer. My other thing: drink icee before run. I read it in runners world, and I like icees, so why not . Something about cooling your core plus of course having energy. Or really. I love icees.

[taratru]

I hate to ask a silly question, but what are you wearing?

[joy2611]

I have Nuun tablets, shellfish26 and mfluder, and put half of one in my 600 mL water bottle. I never thought to start them the day before, though. Good thought. I do need to be cognizant of drinking *after* the run. I tend to get to the end and am like "YAY!" then poor post-run. I often feel like the damage is done so I don't try as hard post-run to stay hydrated. Poor logic on my part...

I read about eating something iced about 15-20 minutes before starting out. I might do that, too!

taratru - in anything over 60 degrees: a wicking sports bra, wicking tank top, wicking running shorts, white baseball cap. Everything is loose and light colors. I do need to wear a knee and ankle brace on my right leg because it's got issues. White socks with my running shoes. Am I not wearing something that I should be?

[Brit]

I hear you. Heat makes me totally fall apart while running. I think acclimating is the answer, but that won't happen by Sunday. I had the same issue forever, but I have been forced into acclimating and it has gotten a lot better for me. I used to hit the treadmill if it was warmer than like 65*, but I am ok up to about 90* after easing into it. 90* is starting to push my limits now, but I'm hoping that will get better.