I don’t know about your city, but here in Memphis, it has been hot. We’re looking at days of upper-80s and low-90s with substantial humidity to make it all feel very, very sticky. Some days in the south it feels like you’re breathing soup when you step outside.
Of course, I’m not here to discuss the weather. Not really. For endurance runners like me, the weather is an uncontrollable variable that presents us with varying risks throughout the year.
There are three big heat-related conditions runners have to be careful to avoid: heat rash, heat exhaustion, and heatstroke.
Here are the signs of each and how to avoid them!
Handling 3 Summer Running Dangers
1) Heat Rash
Symptoms — Heat rash is the least dire of these heat-related conditions, but that doesn’t make it less annoying. Heat rash, also called prickly heat and miliaria, is caused by skin friction in humid, sweaty conditions. Sweat glands are blocked or clogged, causing sweat to become trapped beneath the surface of the skin. You may experience bumps on the skin (with or without redness) that become inflamed, “prickly,” or sore. Though not serious, heat rash can ruin any run.
Prevention — Avoid heat rash with the right gear. Avoid too-tight compression clothing and instead opt for looser, breathable fabrics. Keep your run as cool as possible by avoiding the heat of the day and choosing paths that offer plenty of shade. When wearing sunscreen, look for oil-free, lightweight formulas that are less likely to clog pores.
If you do wind up with heat rash, treat it when a cool, dry environment. A cold shower with a skin-calming body wash (I recommend an oat or oatmeal-based soap) can reduce the inflammation.
2) Heat Exhaustion
Symptoms — Heat exhaustion is less severe than heat stroke, but it is still a serious condition. What’s important is that you recognize the symptoms of heat exhaustion before it progresses to life-threatening heatstroke. Symptoms include:
· Excessive fatigue
· Confusion
· Feeling faint or dizzy
· Headache
· Muscle cramps
· Excessive sweating
· High heart rate
· Pale, clammy skin
· Nausea
· Heat exhaustion is very simply your body over-heating. Heat cramps are the mildest form of this while heatstroke is the most severe.
Prevention — Do everything that you can to regulate your body temperature. Stay hydrated, especially during long runs, and seek paths that have shade, grass, and proximity to bodies of water. This will help lower the temperature. Wear loose, moisture-wicking clothing. Wear a hat. Run more slowly and avoid running in the heat of the day. Additionally, pay attention to the humidity. High humidity can prevent sweat from evaporating on the skin. That means the body cannot adequately cool itself down.
3) Heatstroke
Symptoms — Heatstroke is no laughing matter. Thankfully, it’s not all that common among runners because they usually seek relief when heat exhaustion kicks in. Heatstroke shares many symptoms of heat exhaustion but differs in this way: core body temperature. Extreme exertion and dehydration lead to a core body temperature of at least 104 degrees Fahrenheit. (At 107 degrees, the body and brain can be damaged.)
Heatstroke demands medical treatments, such as IV infusions to restore hydration and ice-water immersion to bring core body temperatures down.
Prevention — Heatstroke is prevented in many of the same ways one would prevent heat exhaustion. The key is not to run in conditions that you have not yet acclimated to. Don’t try to run a full marathon in extreme heat if you have not trained in those same conditions before. Studies suggest that younger athletes are more likely to suffer from heatstroke.
Don’t try to “push through” symptoms of heat exhaustion. There’s normal fatigue that comes from a big run and there are potentially dangerous heat-related symptoms. The best thing you can do is to be intentional about when and where you run, bring plenty of fluids with you, and listen to your body.
We all want to be the strongest runners. None of us like to quit. However, slowing down and taking care of your body in hot-weather conditions may be the difference between an accomplished run and a trip to the hospital...or the morgue!
How do you protect yourself against weather-related running hazards? Share in the comments.