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🥵 Why running in the heat is so hard & how to make it easier.
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- čas přidán 17. 08. 2024
- Summer is here which may mean hot and humid runs for most of you! This video/podcast with Doc Lyss covers why it's hard to run in the heat/humidity, what's happening physiologically to the body, and tips for making your runs easier or more manageable!
🎧 Listen to this podcast (Episode 70) on the go.
→ Messy Middle Podcast: bit.ly/3FTKDSr
⏰ Time Stamps:
0:00 - Introduction
0:59 - What's happening in your body?
2:15 - You're losing sweat too!
2:50 - Blood plasma loss
4:30 - Heat/humidity mask fitness
5:00 - Arm sleeves
5:30 - Cooling towel or wipe sweat
5:50 - Use a bandana or wet your hat
7:20 - Slow down your pace
7:45 - Use RPE or the Talk Test
8:35 - Slow down/walk breaks
9:20 - Bring more water/hydrate more/electrolytes
11:55 - Run during cooler times of day
12:20 - 2 week adaptation
14:50 - "Fast Fall"
15:40 - Don't beat yourself up!
16:50 - Wrap up
⭐️ Follow Alyssa on Instagram
/ doclyssfitness
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/ thelyssmethod
🤘🏻Train with us in The Lyss Method where we do ‘hybrid’ training on YOUR terms.
We offer lifting, running and cardio programs for every fitness level and schedule.
→ doclyssfitness...
🏃🏻♀️ Learn more about the science of running, lifting or hybrid training.
→ ENDURE RUNNING EBOOK: bit.ly/3mRee7u
→ HYBRID ‘HOW TO’ EBOOK: bit.ly/3JCsIly
→ TRAIN LIFTING EBOOK: bit.ly/32KiC1q
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This is the best video I've seen on running in hot and humid conditions because you aer the only one who explains why high humidity makes it almost impossible to cool your body through the natural process of evporation. If the air is close to 100% saturated, there is nowhere for the moisture you are sweating out to evaporate to. And it is the latent heat of evaporation that is what is actually cooling you. When I lived in Colorado I could run long in very high temperatures and I still have the training logs to look back on. Now I am old and I live in Japan where humidity is extremely high in summer. I am now in a period when I simply can't go outside to exercise. I overheat too easily and if I am far from home along the river where there is no shade, I end up walking a ton no matter how much water and electrolytes I am carrying and consuming.
I don't run to compete. I run to maintain my fitness for backcountry skiing in winter. I also simply love to run with no concern for my performance. Still, it is frustrating because there are a lot of days when all I can do is walk and a lot of days when I decide it's not worth it for the extended recovery period I need after a really hot run. Thank you for this video. I was beginning to feel like there was something wrong with me because of the many videos that say only the minimum about strategies for cooling and knowing that they are not enough to allow me to even be out there. Today it is 86 degrees and 90% humidity ( dw point about 78 degrees) and that gives a heat index of 99.8 defrees F. Foreget about it. I'm 67 years old and struggling with an autoimmune disease that causes severe spine and joint pain and I have to be realistic. That is not a condition I should be out in if I don't want to seriously injure and make myself sicker. I'm doing ok all things considered and I will be in good enough shape when December rolls around and I start climbing and skiing deep JaPOW.
It's super helpful and reassuring, as the summer heat kicks in, to know that I haven't suddenly lost fitness and that how I'm feeling is normal!
The humidity always gets me!! A cooling towel helps me the most & sticking ice wherever I can. 😂
It’s my first summer in the south and I needed this message
Texas heat. Running just shorter runs less than 10K in the morning around 7:30AM with 84F before it hits 100F by noon time.
It’s soup season in the northeast right now so this was a good reminder of how to be patient!
Grateful to live where summers are mild!
I can’t imagine a better, more thorough video out there on this topic. Well done and THANK YOU!
Georgia runner here. If I’m not out the door before 0630 it gets real, real fast.
hahaha RIGHT?!
I’m in Georgia too… right now I run in the heat to be acclimatized to needing to be active in the heat
I’m in RI trying out for the police academy very soon. I’m a pretty green runner trying to train on the track and it’s brutal lately at a rough average 85-90 degrees. I’m learning what an impact it has on your body and endurance.
This was a great reminder as I start to feel a little discouraged by the Texas weather and how I feel running!!
Yes! Glad it was helpful! Keep at it. 👏
Appreciate the tips! Summer running makes me want to quit sometime, but staying motivated for a fast fall
Watched this during my treadmill run to avoid the heat earlier today. Appreciate the tips and maybe (just maybe ;)) I'll work on that heat adaptation instead of hiding inside!
As much as I hate them, I have done most of my 10k training on the treadmill this season because of the humidity!! Im here in central Kentucky.
Love when a new Doc Lyss video drops ❤
Thank you for the support!!
Getting out early and prehydrating helps this TX runner a tid bit.
Thankfully in northern Ontario, armpit season barely exists!
dealing with this 73 dew point here in the DC area
Your instagram story on this video just had me laughing and made me come to watch this again just because 😂 Great useful video though! I still prefer a hot run instead of numb fingers and toes in the cold so I’m enjoying the slow, sweaty, sunscreen-y, always thirsty, feeling kinda wonky, summer running pain.🌞😝🔥
hahaha I appreciate you SO much. 🤣
Great information! Great timing! Its starting to heat up here in Ontario ! Thanks so much for not only explaining what is happening physiologically, in an understandable way but also good strategies to use to help!
Of course!!
Great video! I Currently shopping for a UPF top so I don't burn 😬 Also, good advice on the towel to wipe off sweat while I run. I'll carry one with me at least until the new top gets delivered.
UPF shirts are a great option for sun protection! Nd I love a good towel/bandana.
I found this VERY helpful! Especially living in SoCal this week 🥵☀Wondering if you could comment or do a future post/epsiode on the benefits of compression sleeves for runners? I am newly getting back into road running, and have a long history of ankle issues. I am noticing some inflammation after runs and the folllowing days- nothing that is stopping me from running- but am curious if compression during/after could be helpful. THANKS in a BIG way for you content Lyss🙏🤗
AZ over here, have to start jogging around 5am….. gets pretty bad after 6/7 am
I just run as early as I can, usually starting at around 5am (ok I have to do that in winter as well if I run before work but in summer its even on weekends) - and luckily here in Switzerland we will move our longer trailrunning session on weekends to higher altitudes in the Alpes where its much cooler🏔️
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As a long distance runner in the myrtle beach area, I would rather bore myself to the core on a treadmill for a 15-17 mile long run VS running outside here during the summer ….. humidity is that bad here
Totally get it! Lived in Georgia and trained for races for 4.5 years then Kentucky for 2 before that. I rather run outside in any conditioning rather than a treadmill, but totally get the urge to go indoors sometimes to not feel like you’re drowining in the air!
Yea i just moved to myrtle beach almost 2 years ago 2022. From Augusta GA and my fastest race times belive it or not for half were in augusta! Ever since i got myrtle beach my race times have went worse. Last 5-6 races i have done myrtle beach have all been 60-70 degrees with over 90 percent humidity its been frustrating on race day weather. You train all winter fall in cold then race day randomly is 70 with 95 percent humidity. Last marathon i did myrtle beach last march was 65 degrees 98 percent humidity and i failed miserably. Then my half marathon last october it was 72! 72! and 100 percent humidity at start race back october i FAILED miserably for half pr again! Week before training i was faster for 13 mile run. If it EVER ends up being cold race day maybe i can finnaly go for PR bec its becoming frustrating. My fastest half was in augusta ga on hills in 30 degree weather back 2021
@@SuperTreyboappreciate this! Currently live in Myrtle Beach as well and training for the half in October and full in March! I am sweat monster so will keep this mind with regards to hydrating and supplementing myself during my runs and races
Yea Deenocon! belive it or not ive ran and raced in NC GA and myrtle beach SC. Myrtle beach in my opinion has been the TOUGHEST when it comes to humidity combined with heat. I dont know what it is but last 4-5 races it has been TOUGH im hoping it finnaly be 40-50 degrees race day this October and march. I will also be doing the half in October, and i havent decided on the half or full in March depends how well i do later this year. Good luck this October and March!
@@SuperTreybo same to you!! Keep the training going!
runnin in that east tn humidity :)
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Summer running is hard? So what do we do in Singapore, we have 364.5 days of summer🤣
Same advice as is given here :)!