Running in the Heat

With safety and welfare in mind and the hot weather due to continue into next week please see below for some some useful guidance on the dangers of running in hot weather (link here) and some tips for reducing the effects of the heat.
 

 

Five Tips for Running in the Heat:

Hot weather might be a rare issue when you’re running in the UK but if you are training abroad, or competing in a marathon that takes place in sunnier climes, it can create some real challenges. Next time you’re looking to survive a run under the sun, follow our top five tips to help you keep your cool.

Dress appropriately

Make sure you are wearing lightly coloured and loose-fitting running gear. Pale colours reflect the sun’s rays better and baggy clothes help take advantage of any breeze, including the one you make yourself by running. Technical t-shirts can allow sweat to pass through them and evaporate, which keeps your core temperature lower. Sunglasses and waterproof sunscreen are a necessity, while a hat or visor to protect your face is also a good idea. Don’t go for a tight-fitting hat or one made from thick material though, as it is important to lose heat through your head.

Get your timing right

When training in the heat, you should avoid running between midday and 15:00 when the sun is at its strongest. Most marathons in hot countries will bear that in mind when arranging their start times. The air quality is also at its best in the morning, making this an ideal time to run. Sticking to routes that provide a lot of shade can make a difference too.

Keep hydrated

If you’re running for 45 minutes or less, drinking water alone is fine. But if you’re going for longer, and especially for marathon distances, you should ideally consume around 235ml of sports drink every 20 minutes to help maintain electrolyte levels and refuel your muscles (if you don’t want to spend all that money on sports drinks, 1 litre of ribena with 1.5grams of salt is a lot cheaper). Even if you don’t feel thirsty, drink at least 225ml of fluid each hour. You should be hydrated ahead of your run too – drinking 450ml of water two hours before you start will ensure you’re well set. Work out the easiest way for you to carry bottles while you’re out and about, whether that be in a bag, a holster, or simply in your hand. Different people prefer different methods but there is always a way. Avoid drinks with caffeine and alcohol before runs as they increase urine output which can make you even more dehydrated.

Start slowly and know when to stop

When the sun is beating down, it’s particularly beneficial to start your run a bit slower than usual. If you normally run at eight-minute mile pace, try to run 10-minute miles – it will take you longer to overheat. If you feel you’re becoming too hot, know when to stop as heat-induced illness can be serious. Headaches, confusion, loss of muscular control, hot and cold flushes, over-sweating, clammy skin and an upset stomach are all signs of impending heat illness. If you feel any of these, seek shade, drink and try and get yourself a ride home.

Make use of water

Obviously, if you’re heading overseas to run a marathon, you’ll have to stick to the course planned by the organisers, but if you’re training in the heat, try to choose a route that passes near water. It is usually cooler and breezier near water so running alongside it can help keep your core temperature down. Whether you run next to a river, stream, lake or even the sea, the lower temperature should make you feel a lot less tired. Marathon organisers in hot countries know this – the likes of the Rio de Janeiro and Dubai Marathons both take place next to the sea. Finishing your run with a brief swim can also be a good way to cool down quickly on a hot day.

Keep safe,

Caroline

Thursday Sessions

Planning in progress for Thursday evening running sessions; Running Slightly Faster Than Normal (RSFTN)/Race Training

Safeguarding and Social Media Reminder

The safety and welfare of our club members is our number one priority when we arrange activities and provide services. This includes how we manage our social media activities such as our Facebook pages.

I want to remind all club members of some key messages from the club’s code of conduct and expand on how we expect our members to continue these behaviours when using the internet. Our code of conduct requires all members to:

  • Respect the rights, dignity and worth of every athlete/runner and coaches/run leaders.
  • Act with dignity and display courtesy and good manners towards others.
  • Avoid swearing and abusive language and irresponsible behaviour including behaviour that is dangerous to yourself or others, acts of violence, bullying, harassment and physical and sexual abuse.

In addition to the code of conduct principles our safeguarding policy also states “Photos published will show individuals in a state of decency, and not imply any condition that may be damaging to reputation.”

This means that we positively encourage club members to share positive news stories, post race photos and share run achievements. We like to celebrate success. Please consider any Facebook post, What’s App message, Messenger message or any other message before you share. Ask yourself: are you upholding the club values?

We will not tolerate inappropriate usage of social media that may be associated with the club and if any club member feels uncomfortable with any posts/messages we encourage them to let us know so that we can investigate further and take appropriate action.

My mission is to ensure all club members remain happy and healthy. I look forward to continuing to read about all of our running, tri and junior successes.

If any club member does have a safety or welfare concern please contact us, you can email the club email account secretarydursleyrunningclub@gmail.com, or contact one of our Safeguarding trained representatives directly.

Safeguarding Lead: Caroline Jones
Club Chair: Dave Durden
Safeguarding Officer: Annette Keevil
Safeguarding Officer: Nicky Grant
Safeguarding Officer: Chris Sweet

Thank you very much for reading this message.

Caroline Jones
DRC Safeguarding Lead

Winter running

Sadly we have now seen the last of the daylight for this year’s club running nights. So please could all runners now wear hi-visibility clothing (fluorescent and reflective where possible) and take head torches for evening runs, it is important to us that we keep all our runners safe and this is a practical measure that we can all support to help keep us safe on and alongside the roads of the local area. We have some reflective items that we can provide if needed and plenty of advice regarding what else works well e.g. good value head torches, so please contact us if we can help.

Safe running,

Caroline Jones – Safeguarding Lead

Membership subs payments now due

Dear DRC member,

We hope that you are continuing to enjoy being a member of Dursley Running Club. It’s now the time of year when club membership renewal payments are due. Please complete the renewal form and pay your subs by 31 October 2017 at the latest (£5 surcharge applies for late payment).

Renewal form >>

Details of subscription fees and how to pay are on the form. Please complete the form as well as paying, as we need to keep our membership details up to date. If you joined after 1 July 2017 or are a Life member then you do not need to pay. Junior membership renewals will be requested after the club AGM (29 September 2017) and there will be a separate form for this.

Many thanks in advance,

Dursley Running Club Committee