VIDEO DETAILS:
* The impact of high temperatures and humidity on running performance. [1:10]
* What happens in your body during heat stress? [4:13]
* Should you adjust your aerobic training heart rate with heat and humidity? [5:42]
* The dangers and signs of heat illness [6:29]
* How to train on hot and humid days? [8:37]
* Heat acclimation training [10:29]
* Marathon cooling strategies [13:13]
* Protecting yourself from the hot sun [15:33]

TRAINING ON HOT AND HUMID DAYS:

* Run early in the morning or late at night, don’t run during the heat of the day

* Run indoors on a treadmill you might want to consider joining a local gym for a few summer months, or buying a treadmill

* Adjust your pace according to effort level, this probably means: slow down your pace!
When the temperature becomes too high in most runners, the brain subconsciously tells your muscles that you are tired, so you either slow down or stop running all together. With less effort, your body will produce less heat. Standing in the shade and in the wind can help speed up this cool down process, preventing heatstroke.

So when training, keep your effort levels under control. Even at a slower pace, you’re still getting a great workout in.

* Split long run in 2 shorter runs Instead of going for a 90 minutes run, just split it up, 45 minutes in the morning and 45 minutes later in the day.

* Run in shaded areas as much as possible running in the sun can increase your skin temperature much more than the outside air temperature

* Limit concrete runs this heat gets right back at you. Running on flat trails, grass and sand can be better options here

* Don’t run in the heat if you are not very fit, if you’re not used to the heat. And especially when you have previously experienced heat issues. Some medication and supplements can also impact your heat regulation, so be extra careful there.

* When running in higher temperatures and humid conditions, Hydrate well, don’t overhydrate either.

MARATHON COOLING STRATEGIES

* Use the early race miles to warm up, so start at a slower pace, don’t do a long prerace warm up

* Run with a water bottle with ice. You can drink throughout the race and keep your head and neck cool as well.

* Stay hydrated well, before, during and after your workouts. But do not over drink either! There is a condition called Hyponatremia, when you drink too much water and your sodium levels are diluted. At the Boston Marathon and the London marathon, runners have died from drinking too much water and having extremely low sodium levels. Hyponatremia is more common in runners who had slower times and bodymass index extremes.

* There is no one size fits all for the amount you should drink. The drinking guidelines for most marathons have changed to drink to thirst. Tim Noakes, a South African scientist and professor also mentions that a more reasonable approach is to urge runners not to drink as much as possible but to drink to thirst. No more than 400800 mL/hour.

* Manage your electrolytes and salt. You can either drink sport drinks with electrolytes, or take tables, gels or mixed powders. During a race I take some gels and depending on the temperatures, I also take a salt / electrolyte pill about once an hour.

* Do not overdress! I see many athletes running in several layers of clothes. It’s ok to feel cool the first few miles of a race.

* Keep your head and neck cool. Pour water over your head at aid states. Use an ice bandana or towel to cool your neck. Cooling the blood in the large arteries in the neck, which carry blood to the brain, can be an effective cooling strategy.

* Sponging the body, focusing on lowering the skin temperature

* Use minimal sunscreen in key areas. If you have a thick layer of sunscreen all over your skin, the sweat can’t evaporate from your skin, that’s what keeps you cool.

* Run in the shade whenever you can

* Use some cooling from the wind, so try not to run in a big pack of runners.

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