OCTOBER 18, 2014
Waddell & Reed Kansas City Marathon With Ivy Funds
RUN ONE OF THE MOST BEAUTIFUL COURSES IN THE MIDWEST
5K HALF FULL RELAY KIDS
Work with the Heat to Stay Healthy
by Coach Eladio Valdez III
Runners get in trouble when they fail to adjust their pace and distance enough in the summer heat. The warmer it gets, the harder your body has to work to cool itself which means less energy is available to run as blood flow is increased to the skin to push out the heat and produce sweat for evaporative cooling. On average, a person slows down for the same effort by 1-2 seconds per mile per degree above 60.
Adapting intelligently to the heat includes starting slower to give your body’s cooling system time to become fully efficient and staying slower to run more by effort rather than worrying about pace. Since you’ll be going slower, you are encouraged to run more by time rather than distance as well. For example, if a 6 mile run normally takes an hour to complete, just run for an hour and call it good enough.
The good news is that your body will become better at cooling itself and that increased acclimation will help you perform better in all kinds of weather – cold to hot – down the road for your target race. So, don’t worry about how much you will need to cut back on the pace and distance – make it through the summer safely and you’ll do well on race day!
If you're looking for an enjoyable and safe way to get your long runs and/or speed workouts in, consider joining my group, The Runner's Edge, Kansas City's premier running group! We just started our summer/fall session which goes through October 28 and also have Tuesday evening speed sessions which start July 9. Anyone is welcome to enjoy a complimentary workout for either program and I'll simply pro rate the fee should you decide to join anytime. If interested, contact me at firstname.lastname@example.org