The warmth of spring and summer envelops us. We are outdoors more and it’s important to review some safety tips for outdoor running/walking.
Don’t Over Dress:
In week 5 we learned that when we dress for outdoor activities like running, it will feel 20 degrees warmer than the temperature on the thermometer. By May and June in this part of the country (DE,PA,NJ,MD), you will be happiest in running shorts or tights and a coolmax tee shirt. Pack extra clothes for the finish as you may wish to change.
The recommended amount of water to consume each day is 8-11, 8 oz glasses. If you have started an exercise program you will be sweating more and you will need to drink more water. There are many devices on the market to carry water on a training walk or run, or you can do small loops and keep your water bottle safely tucked away for your pit stops along your loop. Always take extra water for yourself or friends. During a 5K event, especially in the summer, there will be at least one water station. Most people will stop for a some water at the 1 or 1.5 mile mark. You won’t lose much time, and it’s a chance to reset your body and make sure you are hydrated to safely complete the race. It’s even okay to use some of that water to cool down, so feel free to pour it over your head or neck as this is commonly done during a racing event.
Time of day to run is super important in the summer. You will want to avoid peak daylight (10:00 am -2:00 pm). Most seasoned runners will run outside at dusk or dawn to minimize the impact of the heat. Heat stroke is a serious medical event and is avoidable with common sense and proper hydration.
Skin and Eye Protection:
No matter what time of day you go out, make sure to use sunscreen designed for sport activities, and wear and a hat or visor.
Sunglasses are important too. According to the Vision Council, eyes are susceptible to UV ray exposure and should be protected during outdoor sports such as running. Read more at http://running.competitor.com/2015/06/shoes-and-gear/runners-heres-why-sunglasses-are-essential_130230#wpOEHr7dOHgzUUKg.99
What side of the street should you run on?
Distracted driving is truly a problem. When possible, run places where cars cannot go such as state or county parks, tracks, trails etc! If you must run on the road, run facing oncoming traffic so you can watch for the distracted drivers, and run single file if you are with a friend.
I hear thunder what should I do?
It’s okay and even fun to run in the rain, but if you hear thunder or see lightning, head back home and complete your outdoor workout another day, or indoor on a treadmill. If you get caught in a thunderstorm, seek shelter, and/or don’t be the tallest object. If you carry a phone, check for weather information before heading out.
That’s all the safety tips for now. Next week we’ll talk about what you need to know for race day! We still have another week before we begin to taper.
For those of your in 5K running preparation, for week 11 of 12, increase your training this week by increasing your running time each of the 3 days. Warm up with a brisk 5 minute walk. This week, see if you can run for 30 minutes without stopping! End with 5 minutes of relaxed walking to cool down walk. Stretch (see week 4 blog) Total 35-40 minutes.
Can’t wait to see you in Dover for our Colonial 5K Walk/Run. Register today! Deadline to register is May 28, 2018.