Doug Hawley: Don’t lose your cool in summer heat, humidity

Two words should always be key considerations for runners: common sense. That is particularly true in the extremely hot weather that has struck us for the past several days. Record highs do provide concerns.

Runners can continue to run. However, common sense should prevail.

Logic says to run in the early morning for the lowest temperatures, before the sun comes out if possible. You can still get temperatures in the 60s.

If work or other obligations prevent running at that time, an alternative is the evening. Wait until the sun goes down and your run can be comfortably done.

In this kind of weather, midday running should be a last resort. You are hitting the hottest temperatures and have a greater chance of heat stroke or heat exhaustion — even if you’re a well-conditioned athlete.

At times, it might be a macho thing for males to run at that time. Nevertheless, it’s not common sense.

If midday is your only available time, you might consider running in a fitness center or some other indoor facility.

No matter what time of the day you’re running, drink water or a substitute before, during and after the run to avoid dehydration.

Wearing a cap or visor can cut down on the sun’s glare. Bald-headed people should make this second nature. Wear light, loose clothing to combat the elements. And sunscreen is not just for sunbathing or the beach. Application can minimize the red noses for some of us runners.

Yes, heat can be an obstacle, but simply remember those two key words: common sense.

• WARMING UP: Before a recent area foot race, it surprised me how many participants did no warmup. Probably the majority.

This was a race in which I did not compete. Consequently, I got a preview of most runners in general.

“I’ve seen that for a lot of races,” said veteran racer Ricky Harrison, who also coaches some runners. “A lot of those people have the mentality, ‘If I warm up, I’ll be tired for the race’. However, if you don’t go to the line with your heart rate up and sweating, you’re not up to speed.”

In my case, I always have felt a minimum one-mile warmup is needed for any race, and sometimes as far as two miles is better.

“I talked to a state cross country coach a long time ago,” Harrison recalled. “He felt that you needed to warm up about as far as the race was.”

For high school cross country runners, that would mean about a three-mile warmup. Harrison pointed to North Murray High senior Isaac Pacheco, The Daily Citizen’s 2011 All-Area Cross Country Boys Runner of the Year and a winner of area road races, as an example of how to prepare on race day.

“This isn’t meant to put down those runners who don’t warm up,” Harrison said, “but most are not that competitive-minded. Guys like Isaac Pacheco, they’re going to be pretty well warmed up.”

Margie Bruner, who coaches distance runners at Dalton High, shares similar sentiments.

“We’ll have them run about a half mile to a mile beforehand, depending on the distance,” Bruner said. “I’ll do maybe a mile myself. I have them do dynamic quick stuff, like strides. We’ll do a little stretching.”

For runners not convinced of the need for warmups, consider virtually any other sport that you ever have observed, whether high school, college or the pros — football, basketball, baseball, soccer or softball. They all warm up before their events.

What many of us overlook is the cooldown after the race. Hey, instead let’s celebrate and await the awards!

“It helps you feel that you can get back with it soon after,” Harrison stressed regarding the cooldown.

One hopes the cooldown can reduce the tightness and soreness the following morning.

• PEACHTREE TIME: As usual, the annual Peachtree Road Race on July 4 in Atlanta, the world’s largest 10K, will include several runners representing the area.

Following my first Peachtree in 1974, the question was raised, “Can there ever be any more people than this?” There were 765 finishers.

The field, which includes participants from every state and some foreign countries, is now LIMITED to 60,000 people. That number would overflow Georgia Tech’s Grant Field by 5,000.

This 43rd extravaganza, which starts at 7:30 a.m., will find the winner — likely a Kenyan — crossing the tape after 6.2 miles in 27 or 28 minutes. When the last of 23 time groups begins at 9:05 a.m., the champion will have been finished for more than an hour.

My early excuse for a slow time this year: lack of sleep. I am obligated to a Chattanooga river dance the night before, will leave Dalton at 3:15 a.m. the day of the race, be at the starting line at 5 a.m. as a volunteer and then run the course.

If the fireworks do not keep me awake, I can look forward later to crashing!

Doug Hawley has been a competitive distance runner for more than 50 years. You can write to him at dhawley@optilink.us.

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Doug Hawley: Don’t lose your cool in summer heat, humidity

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