This week there were no big races but that didn’t stop Fit Club runners smashing out PBS at Winchester parkrun. Saturday morning saw the North Walls Rec full of runners raring to go in near perfect running conditions. Rachel, Simon, Anne and Jo made their parkrun debuts. They joined fellow Fit Clubbers Alex, Jake, Mike, Anna, MC, Glenna, Olivia, Shelley, Simon H and myself. We also had the wonderful Lynn volunteering once again!!
There were PBs for Anna H, Alex and Shelley, congratulations guys!! And spare a thought for Jake who missed his by just 1 second!Olivia (my little lady) recorded her fastest time of the year and then went on to break her Junior parkrun PB the following day.
What a fantastic set of results. Thank you to everyone who made it such an enjoyable morning. Thank you also to everyone who has registered as Winchester Fit Club runners on your parkrun profile. We now have 14 members. If you are not already affiliated to a club then why not register as being with Fit Club? To do this go to your parkrun profile (link on results email or weekly newsletter) and choose your club as Winchester Fit Club Runners. You will then appear on the consolidated report:
http://www.parkrun.com/results/consolidatedclub/?clubNum=26888
In addition if you are on Strava then why not join the Winchester Fit Club Runners Group. Search for it and request entry and I will approve.
This week also saw the Runners tackle the fearsome St Catherine’s for their usual Thursday session. Read all about it here:http://wfcrunners.blogspot.co.
Next week’s run session will also start at The Garnier Rd Car Park.
Best of luck to anyone racing this weekend. I’m off up to Liverpool for the Rock and Roll Half Marathon.
This week’s training section is all about running in the heat and offers good advice as we move into the summer months!
(Note: this article is taken directly from the Runner’s World website.)
Running in the heat
Quick Tips:
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 okay to speed up a little bit.
2. Wear as little as possible: Wear clothing that’s light in colour, 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 medication: Alcohol and antihistamines can have a dehydrating effect. Using them just before a run can make you have to pee, compounding your risk of dehydration.
4. Drink early and often: Top off your fluid stores with a sports drink an hour before you head out. Then toss down 150-250mls of sports drink about every 20 minutes while working out. Sports drinks beat water because they contain electrolytes, which increase your water-absorption rate, replace the electrolytes you lose in sweat, and taste good, making it easy to drink more.
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 tarmac 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 5°F rise in temperature above 60°F 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, with a slightly exaggerated forward lean and vigorous arm pump.
How to Prevent Heat-Related Illnesses
Muscular Cramp
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Severe abdominal or large-muscle cramps
Treatment: Restore salt balance with foods or drinks that contain sodium
Prevention: Don’t run hard in the heat till acclimatised, and stay well hydrated with sports drink
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Severe abdominal or large-muscle cramps
Treatment: Restore salt balance with foods or drinks that contain sodium
Prevention: Don’t run hard in the heat till acclimatised, and stay well hydrated with sports drink
Fainting
Cause: Often brought on by a sudden stop that interrupts bloodflow from the legs to the brain
Symptoms: Fainting
Treatment: After the fall, elevate legs and pelvis to help restore bloodflow to the brain
Prevention: Cool down gradually after a workout with at least five minutes of easy jogging and walking
Cause: Often brought on by a sudden stop that interrupts bloodflow from the legs to the brain
Symptoms: Fainting
Treatment: After the fall, elevate legs and pelvis to help restore bloodflow to the brain
Prevention: Cool down gradually after a workout with at least five minutes of easy jogging and walking
Heat Exhaustion
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Core body temperature of 102° to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin
Treatment: Rest and apply a cold pack on head/neck; also restore salt balance with foods and drinks with sodium
Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink
Cause: Dehydration leads to an electrolyte imbalance
Symptoms: Core body temperature of 102° to 104°F, headache, fatigue, profuse sweating, nausea, clammy skin
Treatment: Rest and apply a cold pack on head/neck; also restore salt balance with foods and drinks with sodium
Prevention: Don’t run hard in the heat till acclimatized, and stay well hydrated with sports drink
HyponatremiaCause: Excessive water intake dilutes blood-sodium levels; usually occurs after running for four or more hours
Symptoms: Headache, disorientation, muscle twitching
Treatment: Emergency medical treatment is necessary; hydration in any form can be fatal
Prevention: When running, don’t drink more than about 32 ounces per hour; choose sports drink over water
Heat Stroke
Cause: Extreme exertion and dehydration impair your body’s ability to maintain an optimal temperature
Symptoms: Core body temp of 104° or more, headache, nausea, vomiting, rapid pulse, disorientation
Treatment: Emergency medical treatment is necessary for immediate ice-water immersion and IV-fluids
Prevention: Don’t run hard in the heat until acclimatized, and stay well hydrated with sports drink
Cause: Extreme exertion and dehydration impair your body’s ability to maintain an optimal temperature
Symptoms: Core body temp of 104° or more, headache, nausea, vomiting, rapid pulse, disorientation
Treatment: Emergency medical treatment is necessary for immediate ice-water immersion and IV-fluids
Prevention: Don’t run hard in the heat until acclimatized, and stay well hydrated with sports drink
How to Prevent Common Heat-Related Ailments
Blisters, chafing, and sunburn can strike anytime, but they’re more common in hot weather. Here’s how to treat these problems and to prevent them from occurring in the first place.
Black toenails
Lots of downhill running and too-small shoes can bring these on, as both cause your toes to slam into the front of your shoe. Wear properly fitted shoes and trim your nails regularly. Once you have a black toenail, there’s not much you can do. It’ll usually heal on its own within a few months. If it’s really painful, see a podiatrist, who may drain the fluid from under the nail.
Lots of downhill running and too-small shoes can bring these on, as both cause your toes to slam into the front of your shoe. Wear properly fitted shoes and trim your nails regularly. Once you have a black toenail, there’s not much you can do. It’ll usually heal on its own within a few months. If it’s really painful, see a podiatrist, who may drain the fluid from under the nail.
Blisters
These are caused by friction, excessive moisture (sweaty feet, wet weather), or shoes that are too small, too big, or tied too tight. So be sure to buy properly fitted shoes. Because your feet can expand a half size over a day, shop in the late afternoon or evening. Putting Vaseline, sports lube, and bandages over blister-prone spots may also help. Ignore blisters smaller than five millimeters (the size of a pencil eraser), since they’re usually not painful. But pop the big ones. With a sterile needle, prick the side of the blister and drain it. Don’t remove the top of the blister; instead, cover it with an antibiotic ointment and moleskin or a bandage.
These are caused by friction, excessive moisture (sweaty feet, wet weather), or shoes that are too small, too big, or tied too tight. So be sure to buy properly fitted shoes. Because your feet can expand a half size over a day, shop in the late afternoon or evening. Putting Vaseline, sports lube, and bandages over blister-prone spots may also help. Ignore blisters smaller than five millimeters (the size of a pencil eraser), since they’re usually not painful. But pop the big ones. With a sterile needle, prick the side of the blister and drain it. Don’t remove the top of the blister; instead, cover it with an antibiotic ointment and moleskin or a bandage.
Chafing
Skin-to-skin and skin-to-clothing rubbing can cause a red, raw rash that can bleed, sting, and make you yelp during your postrun shower. Moisture and salt on the body make it worse. Underarms, inner thighs, along the bra line (women), and nipples (men) are vulnerable spots. To help prevent it, wear moisture-wicking, seamless, tagless gear. Fit is important—a baggy shirt has excess material that can cause irritation; a too-snug sports bra can dig into skin. Apply Vaseline, sports lube, Band-Aids, or NipGuards before you run. To treat chafing, wash the area with soap and water, apply an antibacterial ointment, and cover with a bandage.
Skin-to-skin and skin-to-clothing rubbing can cause a red, raw rash that can bleed, sting, and make you yelp during your postrun shower. Moisture and salt on the body make it worse. Underarms, inner thighs, along the bra line (women), and nipples (men) are vulnerable spots. To help prevent it, wear moisture-wicking, seamless, tagless gear. Fit is important—a baggy shirt has excess material that can cause irritation; a too-snug sports bra can dig into skin. Apply Vaseline, sports lube, Band-Aids, or NipGuards before you run. To treat chafing, wash the area with soap and water, apply an antibacterial ointment, and cover with a bandage.
Muscle cramps
The best way to prevent these is to be well trained, because fatigue seems to be the main reason for cramping in races and hard workouts. Plyometric training (bounding, hopping) may lower your risk as well, and so may keeping well hydrated with a salty drink. If a cramp hits, stretch immediately. If your calf cramps, for instance, stop running, straighten out your leg, pull back on your toe, and hold the stretch for several seconds. You may need to continue this for 2 to 3 minutes. Then massage the muscle to help ease the pain and get you ready to run again.
The best way to prevent these is to be well trained, because fatigue seems to be the main reason for cramping in races and hard workouts. Plyometric training (bounding, hopping) may lower your risk as well, and so may keeping well hydrated with a salty drink. If a cramp hits, stretch immediately. If your calf cramps, for instance, stop running, straighten out your leg, pull back on your toe, and hold the stretch for several seconds. You may need to continue this for 2 to 3 minutes. Then massage the muscle to help ease the pain and get you ready to run again.
SunburnTo lower your risk, avoid the sun between 10 a.m. and 4 p.m., wear a hat, run in the shade, and wear sunscreen. Because sunscreen can’t withstand prolonged exercise, stash some in your pocket or circle back to your car so you can reapply every hour. You can also wear technical apparel that blocks UV rays. If you get sunburned, taking an anti-inflammatory and applying aloe vera a few times per day will take the edge off the pain.
Fit Club Kit
Winchester Fit Club offers a range of training kit at reasonable prices. They are high quality and can be personalised. By using the kit you will also be helping us advertise Winchester Fit Club at local events.
If you are interested please speak to Mike or Laura, or email me at WFCrunners@gmail.com and I will pass it on!
Race Calendar
Here is an updated race calendar. If you have any others that you wish to add, please let me know!
Liverpool Rock and Roll marathon, half marathon, 5km and 1 mile – 19th and 20th May
Hackney Half – 20th May – SOLD OUT
Vitality 10000 – 28th May
Race for Life – Winchester – 3rd June
Eastleigh 10km – 17th June
Alresford 10km – 17th June
Baccus Marathon and Half – 9th September
The Lake Run, Andover 10km and 5km – 16th Septembver
Winchester Half Marathon – 23rd September
Clarendon Marathon, Half and relay – 7th October
Cardiff Half – 7th October
Great South Run - 21st October
As ever, if you have any submissions for the next blog then please send them through to WFCrunners@gmail.com
Happy Running!
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Kit pictures and prices
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