PRACTICAL RUNNER TIP OF THE DAY – BEAT THE HEAT

In very hot weather, try this tip: fill your water bottle half-way with sports drink and freeze it solid.  Right before your run, top off the rest of it with cool water.  You’ll have cold water to begin, and ice cold sports drink later when you need it most.  If you wear a bottle holder, you’ll also enjoy feeling a bit of coldness against your back. 
If you use fuel belts with more than one bottle, fill one entirely with sports drink and freeze it, but be sure to leave a little open space at the top to give the freezing water somewhere to expand into.

 

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About horowitzrun

Jeff is a certified running, cycling, and triathlon coach, and is the author of "My First 100 Marathons" (Skyhorse Press 2008) and "Smart Marathon Training" (Velo Press 2011). An obviously addicted runner, Jeff has run at least one marathon in every state and on 6 continents, including marathons in South Africa, China, Bangkok, and Antarctica. Jeff is available for group, one-on-one, and virtual coaching. Options include: 1. Basic Training Plan. This includes a customized training schedule geared towards a goal race, with a detailed running schedule that would include all distances and target times for each workout, including speedwork, tempo, and endurance sessions. 2. Complete Fitness and Race Plan. This includes the plan listed above, plus the non-running workouts and drills that runners need for better overall fitness and performance. You would get strength & core workouts, as well as run-specific training drills and stretches. 3. Virtual Coaching. This includes all of the above, implemented on a week-by-week basis. We review each week's progress at week's end so that adjustments can be made. The program is tailored to suit you right up to race day. It involves more contact, on a weekly or even daily basis. 4. Full Coaching for athletes in the Washington DC area. All of the above, plus a weekly workout together including speedwork, drills, and strength training. 5. Individual track sessions. One-on-one track-based workouts. Contact Jeff for pricing.
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2 Responses to PRACTICAL RUNNER TIP OF THE DAY – BEAT THE HEAT

  1. Two more great tips I found is to carry a small sponge (like those they hand out during hot races) but instead of using it and throwing it down, carry it with you. As you approach water stops take one sports drink or water to drink, but then grab an extra water if available to re-wet the sponge. For hot training runs, I carry a small cooler with several small washclothes soaking in ice water/ice. Then when finished I use them to cool down. I have had family members also hand them to me during races.

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