There’s good and bad news about running in the heat.

First, the bad news: When the temperature rises about 10 degrees C, you’re going to run more slowly and feel worse than you will at lower temperatures. But by gradually preparing yourself for increased temperatures and taking action from the beginning of hot weather runs, you’ll get a welcome dose of the good news. You’ll learn how to hydrate yourself, what to wear, and when and how much your body can take in hot weather, all of which will help you recover faster and run better than others of your ability on hot days. While even the most heat-adapted runners won’t run as fast on hot days as they can on cold ones, they won’t slow down as much nor will they feel as much discomfort.

Until the temperature rises to about 65 degrees F, most runners don’t notice much heat build up, even though it is already putting extra burdens on the system. It takes most folks about 30 to 45 minutes of running (with or without walk breaks) to feel warm. But soon after that, if the temperature is above about 15 degrees C, you’re suddenly hot and sweating. On runs and especially races under those conditions, most runners have to force themselves to slow down. It’s just too easy to start faster than you should when the temperature is between 10 and 15 degrees C because it feels cool at first.

As the mercury rises about 13 degrees C, your body can’t get rid of the heat building up. This causes a rise in core body temperature and an early depletion of fluids through sweating. The internal temperature rise also triggers the rapid dispersion of blood into the capillaries of the skin, reducing the amount of that vital fluid that is available to the exercising muscles. Just when those workhorses are being pushed to capacity, they are receiving less oxygen and nutrients. What used to be a river becomes a creek and can’t remove the waste products of exercise (such as lactic acid). As these accumulate, your muscles slow down.

Scheduling
The best time for hot weather running is early morning. The more you can run before sunrise, the cooler you will feel, compared with how you’ll feel later in the day. The second best time to run, by the way, is right after sunrise, unless the temperature cools off dramatically at sunset, which would make that time more favourable. In humid areas, however, it usually doesn’t cool down much after sunset.

Some tips on how to say cool

• Slow down early – The later you wait to slow down, the more dramatically you’ll slow down at the end and the longer it will take to recover from the run. Walk breaks, early and often, help you lower the exertion level, which conserves resources for the end and reduces heat build up.
• Wear lighter garments – Loose-fitting clothes allow heat to escape. Don’t wear cotton clothing. Sweat soaks into cotton, causing it to cling to your skin, increasing heat buildup. Several materials will wick the perspiration away from your skin: Coolmax, polypro, etc. As moisture leaves your skin, you receive a cooling effect, and these types of materials are designed for this.
• Pour water over yourself – Up to 70 percent of the heat you can lose goes out through the top of your head so regularly pour water over your hair (even if, like me, you are hair challenged). Regularly pouring water on a light, polypro (or a similar material) singlet or tank top will keep you cooler.
• Drink cold water – Not only does cold water leave the stomach of a runner quicker than any type of fluid, it produces a slight physiological cooling effect – and an even greater psychological cooling effect. But don’t drink too much either.

Take the ‘talk test’ always run at a relaxed and comfortable pace. This isn’t the Olympics – it’s a lifelong fitness quest. To check your effort level, start a conversation with your training partner. You should be able to speak without gasping or feeling out of breath. If you can’t, then slow down.

Go farther, not harder Once you reach the magic 20-minute mark, build up to 30 minutes (then 40, 50 and 60). Don’t make the mistake of trying to get faster – don’t try to run your 20-minute course in 19 minutes. Increasing endurance is your first priority.
Dont look at a watch or even wear one at first as you only compare yourself to your last run. This can be totally demoralizing and the biggest achievement is you are out there in the first place.

Be a tortoise, not a hare I don’t have to re-tell the old children’s story here. Running works just like the tortoise-and-hare race. It rewards the patient with weight loss, steady progress, less stress, more energy and a host of health benefits and penalizes the overeager with injuries, burnout and the like. This isn’t a sport for sprinters. Be slow, not sorry.

Don’t compare yourself with anyone else There must be a billion runners out there, so don’t feel bad if you see someone who’s faster, thinner or smoother-striding. Running is your activity – make it work for you, and don’t worry about anyone else and enjoy it and feel good about what you are achieving.

One last point, run as a group It’s good to start with other people going through the same thing as you and come and join us for a run on Thursday after work at 18.30, see the calendar.

Q. Help! I don’t feel like I’m making progress
A. If you’re new to running, we’d call going from doing no regular exercise to doing a run-walk programme pretty good progress. Don’t measure yourself against other people – if you’re running or walking further, more often, more quickly or more easily, you’re making progress. Improvements come in stepsQ.

Help! I have aches and pains
A. Feeling a bit achy after running isn’t uncommon. Minimize it by starting and finishing each run with a few minutes of gentle jogging or walking, and do some stretching when you finish your session. If your ache turns into a pain then you may need to ease up, or take a few days off running.

Q. How fast could I (should I?) go?
A. Most beginners’ goal is simply to finish the race with a smile on their face. but if you need to calculate a goal in your training programme, break it down per kilometre and set your watch.

Simply look for a distance you have ran and the time you have made, then work backwards your average pace.

Well if you hadn’t notice, one of the largest half marathons in the world was run this weekend. The Great north run this year was in its 29^th year. It ran with 42,000 runners and nearly 5 years ago I was lucky to be part of the 55,000 competitors who started when it broke the world record for most number of people in a race. So the question is what drives people on to run these events, well some do it to raise money for charities, some do it for fitness and losing weight, some do it in honor of loved ones they have lost, but most do it for the camaraderie that an event like this creates.

I remember been stood on the start line on a lovely autumnal morning. It was hot weather for England 15 degrees and no rain, which was a nice change from running through muddy forests with rain running down my back. I was doing it for My mums charity, they helped the old people from around our area who couldn’t get out of their houses by buying a mini bus and picking them up and taking them once a week to a local centre so they could meet people and sing songs, even celebrate Christmas as some were completely alone. As there old mini bus was getting old and falling apart, I thought I would try and help them by raising money for a new one and had accumulated over £2000 towards them buying a new mini bus. So I stood there with a good feeling, but the thing is I find it hard to explain what it was like stood there. I was nervous, but with excitement, this was about my 6^th half Marathon, so I was no virgin to this distance and new I could make it to the end. As the swell of people came into the paddock next to me, it was this nervous excitement which had people randomly walking up to you and saying hello, chatting about where they had come from and how much they had or hadn’t trained for the race.

When the gun went everyone was slowly jogging off together, no one was really bothered about the time as we all had chips on and new we would eventually get to the start. The music was booming all around me and me and my friends from the Leeds Dragons were chatting away about how it was going to be and talking about how they were going to celebrate after, mine was obvious as I had made a self imposed ban on fish and chips for over 6 weeks, so had already worked out where I was getting them from.

As the run progressed it was a bit stop start as the people who thought they were good started to puff and pant around me and started walking after 3 miles. This was a little annoying, but I kept telling myself I was here for charity and not for a time. Around the half way stage I suddenly realized the temperature was getting much hotter than earlier and when I noticed a temperature sign it read 23 degrees. It had become very hot over a short time and was rising. Suddenly I noticed that every mile of the course was lined with people and they even was handing people drinks and sweets to help them run. The locals was also out with their hose pipes showering people when they went past, it was great relief.

As the last few kilometers came, it was now baking hot and I slowed to a walk, ‘come on son’, shouted this voice. I looked round and it came from this man dressed as a bumble bee! He looked roasted thought the little air hole he had. This inspired me to push on and as I came up to the last 2 kilometers I suddenly felt I had energy again, so I made a last spurt and crossed over the line in 2 hours 20 minutes.

This was one of my slower times, but all my club colleagues came up and gave me a hug at the end and it was a near tear moment for me as I felt a huge amount of feeling lift up from me.

So I got my fish and chips, Mum’s charity got their new mini bus and I felt good about myself.

This is the same camaraderie I would like to have with our club in Basel and I know we can all have it. We just need to work together more in all aspects as a team and then we will go on from strength to strength in our friendship and in our private lives, in and away from the club.

Keep on running

Martin

Ten reasons you should start running!

Basel Dragons have everyone from Beginners to elite runners and tri-athletes training with us. Here is 10 reasons why you should join us and run.

1, Running is easy to learn.

2. Running s the quickest way to get cardiovascular fitness.

3. Running makes you feel good mentally and physically.

4. Running is one of the best ways of reducing stress.

5. Running is the most flexible way of training your body.

6. Running is good for your heart and helps you be able to run after your kids and not be tired running for that tram.

7 Running and fitness makes you better in bed. * Ask the coaches for more details )

8. Running is the cheapest forms of exercise.

9. Running with a group not only helps motivate yourself to run further and harder, but helps create unbeatable bonds with other like minded people.

10. Running can be not only motivational, but bring great personal satisfaction.

We can help you get your goals, join us!

A supportive sports bra is one of the most important pieces of running kit a female runner can buy – here’s all the advice you need to find the perfect fit

According to the latest research carried out by the Shock Absorber Sports Institute (SASI) at Portsmouth University, 9.5 million women in the UK are not supporting their breasts properly. Could you be one of them?

Read on to discover how you can protect your assets by investing in proper support.

Why wear a sports bra?

The average breast weighs between 250 and 300g, and any unsupported movement – such as running – causes three-dimensional movement: up-down, in-out, and side-to-side.

This can result in discomfort, chafing and strain on the breasts’ supportive tissue – the Coopers ligaments – which in turn can eventually lead to sagging.

In fact, the SASI research also shows that on average, a woman’s breast moves 9.08cm with every stride when running.

What’s my size?

“There’s no magic formula to finding out which bra size will fit you best,” says Shock Absorber‘s Julia Nolan. If you have never worn a sports bra before, start with your usual bra size but be open to trying on different sizes before you find the perfect fit.

“First of all, ensure that the back band is at the same level all the way round. If it rides up, then it’s too big,” suggests Nolan. Your sports bra should fit snugly, but not be so tight that you can’t breathe.

“You should be able to get no more than one finger under the band or in the cup, and the material should not pucker at all,” says Selaine Messem, founder of online sports bra shop, Less Bounce.

Encapsulation bras have two cups like a normal bra, but with extra support. Compression bras, on the other hand, press your breasts against your chest, and are usually pulled on over your head. If you’re opting for the former style, then make sure the centre piece lies flat against the breastbone.

What shape of bra best suits my breasts?

Trial and error is the best way to discover which brand, model and size fits your breasts best. Most retailers should be able to suggest a selection of bras that, based on your body shape and level of activity, will suit you best.

If you’re shy about having a fitting in person, then online retailers such as Less Bounce provide knowledgeable customer support and a freepost returns if you’re not happy.

Don’t forget though, that the shape of your bra will have an impact on how effective it is in reducing movement while running. “As with running shoes, many women stick with the same model of bra once they’ve found the one that works best for them,” says Messem.

What level of support do I need?

Different bras offer different levels of support. The type you need will depend on your cup size and the type of exercise you do.

Low-impact sports bras, used for stretching or walking, are often cut like a crop-top and are, on the whole, made from thinner material. High-impact bras (for running) generally use less stretchy material, include supportive seams and overlays and are sometimes even underwired.

Running causes a large amount of breast movement compared with many other sports. “The level of support required does vary according to bra size, but whatever size you are we would recommend opting for maximum support,” says Messem.

I’m smaller-/larger-chested than average, what options do I have?

Smaller-chested women may feel most comfortable wearing a compression sports bra. However, warns Messem, there is research to suggest that a properly structured encapsulation bra – which cups each breast individually – is more likely to give good support than a compression bra.

For larger cup sizes, encapsulating sports bras are definitely recommended; although some bras offer a combination of both encapsulation and compression.

What if I am pregnant or breastfeeding?

During pregnancy or when breastfeeding you will need the maximum support available. In addition, your bust size will change throughout your pregnancy, so consider buying an adjustable bra to avoid frequent replacements.

Some women find that wearing a crop top over a sports bra is the only way to stay comfortable when running during pregnancy.

Why has my sports bra started to chafe?

Sports bras usually start to chafe when the elastic has begun to age. It can also occur more frequently on longer-distance runs – this is because of the increased movement of the bra against the skin, due to perspiration.

“One solution is to tighten the rear-fastening by one notch before setting off,” suggests Messem. “This can also be a solution if you’ve recently started running (or increased your training) and have lost weight.”   

Like running shoes, a new sports bra will also need be worn in, so to avoid any unexpected problems, best not to wear a new bra on race day!

How long does a sports bra last?

“After 30-40 washes most sports bras need replacing. As a rule of thumb you will need three new bras for every one pair of running shoes,” says Messem.

The technical fabric of your sports bra will wear in the washing cycle, and its elasticity will diminish during use. Try not to tumble dry your bra either: the heat will destroy the fabric on your bra and reduce its life

Run safe, strong and injury-free – wise up to the what’s, whys and when’s of stretching

If you’ve been running well and your muscles feel fine, stretching might seem like a waste of good running time. But scheduling in some stretching could slash your chance of getting injured, help you recover from existing injuries and could even boost your muscles’ performance on the track.

Why?

Stretching helps prevent sports injuries by increasing your range of movement and reducing the tension in your muscles.

Every muscle in the body has an opposing one that works against it – quads and hamstrings, for example. Each of these muscles provides essential resistance to the other, and if one becomes stronger or more flexible the imbalance could result in injury. Hamstring tears, a common running injury, are caused by strong quads pulling against weak, inflexible hamstrings.

Increasing your range of movement means an increase in the distance your limbs can travel before they incur damage – so your muscles work harder for you and your running.

When?

After warming up with a brisk walk or jog, pop in a short stretching routine before you crack on with your main training session. Taking time to stretch (gently) at this point will help prevent injury. Start by stretching to 50-60 per cent of your range of movement for 10-15 seconds, and increase this slowly as your flexibility increases.

When you’ve finished your session and cooled down, don’t just stop. A few minutes’ stretching will reap huge benefits, preventing tight muscles, reducing the symptoms of Delayed Onset Muscle Soreness and helping your muscles recover by flushing out waste and circulating fresh blood. This means you can get going again quicker, and with less risk of causing strains to tired muscles.

Make sure you put stretching at the heart of your routine, and pencil it in on a regular basis when you’re designing training schedules.

Types of stretching

There are two reasons to stretch – for maintenance of muscles, and to develop muscles – and two chief ways of stretching: static and dynamic.

Static

Static stretches are performed without movement. Simply pick a position, hold the stretch for a period of time and then slowly relax out of it. For example, a static calf stretch is achieved by sitting down and touching your toes with your leg straight out in front of you. Make sure you’re stable and relax into and out of the stretch – wobbling and jerky movements can cause injury.

Passive stretches are very similar, but use a partner or piece of apparatus to stretch the muscles further. For example, stretching the hamstrings by lying down with your leg in the air, and a partner pushing against that leg. Passive stretches achieve a greater range of movement are great for rehab. However, the bigger force and longer stretch increases the risk of injury from stretching this way – so pick your partner with care!

Dynamic
Dynamic stretching uses controlled bouncing or swinging to stretch the muscles. Stretching the hamstrings and hip flexors by standing shoulder width apart and swinging one leg backwards and forwards is a dynamic stretch. Using a stretch to replicate the actions of a sport, or ‘muscle sequencing’, comes in especially handy for faster running and sprinting. If you’re trying out a dynamic stretch, make sure maintain control of the movement, and keep it slow to avoid injury.

How to stretch safely

Before you get stuck in, take a few moments to try a few gentle stretches to assess your flexibility. You don’t want to dive in over-enthusiastically and cause injuries.

Stretch safely with these commandments:

1. If a muscle group doesn’t feel 100 per cent, avoid stretching it. If it’s recently strained, only stretch it very gently.
2. Warm up – increasing the temperature of your muscles makes them more supple and pliable so you’ll get the most out of your stretches. It also signals your body to supply your muscles with plenty of oxygen and nutrients.
3. Stretch each muscle’s opposite number to avoid inbalances in strength and flexibility – a recipe for injury.
4. Stretch for the right purpose at the right time – before exercise to prevent injury; afterwards to aid recovery.
5. Stretch gently and slowly to relax muscles and avoid strains and tears caused by fast, jerky movements.
6. Stretch only to the point of tension – you might ‘feel the burn’, but do not put yourself through pain.

Breathe easy. Lots of people accidentally hold their breath, causing muscles to tense and making stretching harder. Breathing steadily relaxes your muscles and supplies them with oxygen.