JOINT BASE SAN ANTONIO-LACKLAND, Texas –
In San Antonio it is not difficult to find a race to compete in, as there is virtually one every weekend.
Whether you're a beginner, intermediate or advanced runner, one of the important aspects of training when it comes to building endurance is outdoor running.
However, one aspect that will test your mental and physical wherewithal is heat.
According to Tawnee Prazak, an endurance coach, at http://www.competitor.com, there are five ways heat affects running performance:
Changes in blood flow and
sweating – The human body has the ability to cool itself in the heat via sweating, however for sweating and cooling to occur, blood flow must increase on the body’s surface. When an individual sweats at a high rate, they lose blood volume and electrolytes.
More demand on the heart –
Pumping blood to sustain a workout and maintain heart rate in the heat is less than ideal because less blood is flowing in the heart. As a result of increase blood viscosity, the heart and vessels endure more stress.
Working muscles suffer and anaerobic modes kick in – Muscles engaged in performance suffer because aren’t receiving as much oxygen from blood. Oxygen is paramount for runners because it allows them to maintain exercise for longer durations, and they are forced to rely on more pain-inducing anaerobic modes of produced energy without oxygen.
V02 max decreases – Increased heart pumping leads to a decrease in VO2 max, which is the maximum amount of oxygen the body can absorb and use.
Humidity hinders cooling – As humidity increases, air becomes increasingly saturated with water, making it difficult to evaporate sweat. Less evaporation of sweat doesn’t allow individuals to cool as well. As a result, increased temperatures leads to more expended energy and fatigue during exercises.
If you plan to beat the heat, it is important to properly hydrate before any run.
According to the American College of Sports Medicine, consume approximately one ounce of fluids per 10 pounds of body weight at least four hours prior to exercise. If still thirsty two hours prior, one ounce per every 15-20 pounds of body weight should quench your thirst. Also, opt for a sports drink or beverage with some electrolytes rather than plain water, because extra salt and potassium will be necessary as the miles run by.