Beat the heat when summer running

Temperatures have regularly been exceeding 90 degrees in recent weeks, so here are seven ways to beat the heat that I think may be helpful to my running readers.

1. Train at 5 a.m. as if you are a Floridian 

2. Cross-train indoors 

3. Do speedwork on a treadmill 

4. Ease into the heat, adding a minute each day 

5. Have a hydration plan before you start and follow it 

6. Don't just drink water during exercise; drink all the time 

7. Plan to race in cooler temperatures.

Runners World put together a nice top 10 list that I wanted to share that might just be beneficial as you head out the door for a summer run.

10 Quick Tips for Running in the Heat – by Runners World

1. Make adjustments: Don’t do long or higher-intensity workouts during the heat of the day. If you must run at midday, pick routes with shade. As a general rule, start your workout slower than you usually do. If you’re feeling good halfway through, it’s OK to speed up a little bit.

2. Wear as little as possible: Wear apparel that’s light in color, lightweight, and has vents or mesh. Microfiber polyesters and cotton blends are good fabric choices. Also, be sure to wear a hat, shades, and sunscreen with an SPF of 30 or higher.

3. Watch your alcohol and meds: Alcohol, antihistamines, and antidepressants can all have a dehydrating effect.

4. Drink early and often: Top off your fluid stores with 16 ounces of sports drink an hour before you head out. Then toss down five to eight ounces of sports drink about every 20 minutes while working out.

5. Be patient: Give yourself eight to 14 days to acclimatize to hot weather, gradually increasing the length and intensity of your training. In that time, your body will learn to decrease your heart rate, decrease your core body temperature, and increase your sweat rate.

6. Seek grass and shade: It’s always hotter in cities than in surrounding areas because asphalt and concrete retain heat. If you must run in an urban or even a suburban area, look for shade – any park will do – and try to go in the early morning or late evening.

7. Check the breeze: If possible, start your run going with the wind and then run back with a headwind. Running into the wind has a cooling effect, and you’ll need that in the second half of a run.

8. Head out early or late: Even in the worst heat wave, it cools off significantly by dawn. Get your run done then, and you’ll feel good about it all day. Can’t fit it in? Wait until evening, when the sun’s rays aren’t as strong – just don’t do it so late that it keeps you from getting to sleep.

9. Slow down: Every five-degree rise in temperature above 60 degrees can slow your pace by as much as 20 to 30 seconds per mile. So don’t fight it – just slow down.

10. Run in water: Substitute one weekly outdoor walk or run with a pool-running session of the same duration. If you’re new to pool running, use a flotation device and simply move your legs as if you were running on land.

11th Annual Race for the Ribbon 5K

One of the most popular events of the summer road race scene will be held Saturday, July 14, in Rehoboth Beach, as the 11th Race for the Ribbon 5K will kick off at 7:30 a.m. from the Greene Turtle. In memory of Nancy L. Hendershot and this year in honor of Arden MacPhee, the event started in 2007 with a mission of raising awareness and support for those afflicted with cancer. Cancer affects our communities and often hits us close to home. For this reason, a portion of the funds raised will be donated to our local chapter of the American Cancer Society, and a larger percentage will be donated to a local family whose child is currently coping with cancer.

This year’s beneficiary is 5-year-old Arden MacPhee. Arden is fighting cancer for the second time in her short life. When she was 14 months old, a tumor was found on her kidney. After the kidney was removed and Arden underwent chemotherapy, her parents and doctors were hopeful that they had beaten the cancer. Then, at a routine screening in January, doctors discovered another tumor on her other kidney. Arden’s parents still remain hopeful, but more treatments and surgery are in their future.

As in the past, The Greene Turtle has generously offered to host our post-race party, which will include a breakfast buffet, music, awards and silent auction. The race is part of the Seashore Striders Summer Racing Series. Stephanie Shuttleworth, a local teacher, is the Race for the Ribbon organizer, and she and her team have raised more than $100,000 since the event began. Register now at seashorestriders.com or on race day beginning at 6:15 a.m. T-shirts are limited and so is parking, so arrive early! 

Tri Fort De Soto Sprint Triathlon

Last Saturday, I had the pleasure of watching over 300 athletes in all shapes, sizes and ability levels take part in the Tri Fort De Soto Sprint Triathlon in Florida. Among the athletes was my son Jake, 20, who was taking part in the third triathlon of his career. Jake won his age group in his first two, held in late spring and early summer.

A 6:55 400-meter swim put him in the top 10, while a 25:25 bike, averaging 23.8 mph, kept him again among the top 10.  A 19:08 in the 5K gave him the best run of the day, as he went past several other runners who were struggling to just get to the finish line. Jake hit the finish in a time of 54:16 to finish second overall in the race – the top three overall were excluded from the age-group winners. This was the first of three in the Fort De Soto Series, with the second in August, and the third and final in September.

RRCA Coaching Certification Class

The Seashore Striders recently hosted a Road Runner Club of America Coaching Certification Program, headed by coach Derek Shockro and held at Angola by the Bay in Lewes. Since 1998, the RRCA Coaching Certification Program has provided a baseline of education for individuals seeking to become RRCA-certified coaches. The goal of the program is to create a national community of knowledgeable and ethical distance running coaches to work with runners of all ages and abilities. RRCA-certified coaches emphasize using intelligent training plans based on a scientific body of knowledge and designed to help runners achieve their goals, while minimizing risk of injuries.

Longtime Striders runner Brent Ayer was one of the instructors for the program, and he was able to share some of his experiences, and knowledge of running and racing here at the beach. Brent has been the president of RRCA, as well as being the driving force behind getting the Hood College track and cross country programs off the ground. Brent used to drive to the Striders races from his home in Frederick, Md., leaving at 3 a.m., sometimes being the first to arrive decked out in his Gore-Tex jacket and colorful running tights. A total of 36 adults who want to become more knowledgeable in the sport attended the program, and 26 of them were females, which shows how far we have come in female distance running. Thanks go out to female runners like Grete Waitz, Rosa Mota, Joan Benoit, Ingrid Kristiansen and Mary Decker, who paved the way.