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SIUH: Cool Ways To Run In the Heat

silive.com

Beat the heat on race day

Published: Monday, April 30, 2012, 10:46 AM     Updated: Monday, April 30, 2012, 11:04 AM
Staten Island Advance
BY :DR. Theodore Strange


Congratulations on making it past the halfway mark of your eight weeks of training for the Advance’s Memorial Day run on May 28. Much has changed since we began.
   
Most noticeably, you’re getting stronger and running longer than you originally imagined. And you’re probably starting to sweat more as the weather warms up.
   
So what can you do when the heat is on? For starters, try to avoid running when the sun is strongest — between 10 a.m. and 4 p.m. — and stay hydrated (follow week three’s advice).
   
Suit up in light-colored running clothes made from technical fabrics that wick away sweat; some also offer your skin protection from the sun. In general, a white cotton T-shirt provides an SPF of about 3 — even less once it becomes drenched in sweat.
   
Slather on sunscreen with an SPF of at least 30 on all exposed areas. Apply at least 20 minutes prior to your run so that it can bind to your skin.
   
And just as you put on sunscreen to shield your skin from the sun, wear sunglasses to protect your eyes. Sunglasses can block ultraviolet light, which can lead to cataracts and glaucoma, and cut down on glare, enabling you to see the road or sidewalk ahead.
 
Week 5

Monday
Walk five minutes (warm-up), run 12 minutes, followed by walking briskly for one minute. Repeat this run/walk sequence one more time; finish with a five-minute walk (cool down).

Tuesday
Walk for 35 minutes at a comfortable yet brisk pace.

Wednesday
Walk five minutes (warm-up), run 13 minutes, followed by walking briskly for one minute. Repeat this run/walk sequence one more time; finish with a five-minute walk (cool down).
 
Thursday
Repeat Tuesday’s workout.
 
Friday
Walk five minutes (warm-up), run 14 minutes, followed by walking briskly for one minute. Repeat this run/walk sequence one more time; finish with a five-minute walk (cool down).

Saturday
Walk five minutes (warm-up), run 15 minutes, followed by walking briskly for one minute and running another 13 minutes; finish with a five-minute walk (cool down).

Sunday
Rest or walk 30 to 35 minutes at an easy pace (your choice).

Next week, we’ll look at how to care for your new best friend: Your running shoes. 


Dr. Theodore Strange is the associate chair of medicine and vice president of medical operations at Staten Island University Hospital South. The hospital is a corporate sponsor and partner with the Advance for the Memorial Day Run. Both organizations encourage Islanders to get in shape and run the race on May 28.



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