I just received NEW Galloway Blogger summer running tips from Jeff Galloway to share with you all! It has been so hot here in the South. *soul cry* I was so excited to get past winter that I forgot how hot summer can get. Let me just be honest, fall is the only season that does not come to me with baggage. We just belong together! We’re like Mike and Ike (yes, they are back together)…Bey and Jay-Z…Bebops/freeze cups and summertime. Back to this heat. This summer has come with a few challenges, including having no other option but to use the treadmill (dreadmill). Well, I’m excited to share these summer running tips with you!
Dealing With the Heat | Jeff Galloway tips
Training through the summer can not only be grueling, but down right dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.
- Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C).
- When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
- Try to complete your run before the sun rises above the horizon.
- More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30.
- When you start to heat up more than normal, take a longer walk in a mall or indoor AC building.
- Pick shady courses on hot days.
- Don’t wear a hat! Pour water over your head.
- Have an indoor alternative—treadmill, etc.
- Run in the deep end of the pool, using a flotation belt.
ANOTHER AMAZING LAKE TAHOE RETREAT!
We stay at the beautiful and comfortable Squaw Valley Lodge. Lodge amenities include indoor and outdoor hot tubs, swimming, tennis, sauna and fitness room. Week camp began Thursday, July 23th. Weekend camp began Friday, July 24th at 5PM. Both camps began with an easy run to get acquainted. The morning breakfasts were followed by clinics by Jeff and his guests. Seminar topics include Running Injury Free, Nutrition, Speed work, Goal setting, Shoe selection, Pool running, and Running form / analysis.
After lunch, our guests shopped, went sightseeing, sunned by the pool, or joined the group for a scenic hike, T-shirt swap, bike ride, river raft ride, etc. The group gathered again in the evenings for dinner onsite or at one of the nearby restaurants and after-dinner relaxing.
You can learn more about the various Jeff Galloway Retreats at http://www.jeffgalloway.com/retreats/.
MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARD
Make your nomination today!
In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.
The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.
“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.
A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.
Make your nomination now!
You can read the previous installments of my Jeff Galloway Blogger Tips here. For more great tips from Jeff Galloway, you can find him on Facebook and Twitter!
Happy running and stay hydrated!