Arnoud Fioole Offers Tips For Staying Safe During Summer Runs

PHILADELPHIA, PA, June 26, 2013

Arnoud Fioole enjoys an active lifestyle at home in Boulder, Colorado, and lists trail running as one of his favorite hobbies. Fioole notes that running changes along with the temperatures, and that an athlete must be prepared for these adjustments. Now, Fioole is issuing comment on a new article that offers guidance to runners looking to navigate the summer months.

Hydration is a must before any run, but becomes especially important if the athlete is planning to hit the pavement or trail when it is hot out. Failure to hydrate properly can result in cramping, and can even lead to heat exhaustion or heat stroke. The American College of Sports Medicine advises that a runner drink between 16 and 20 ounces of fluid prior at least two to three hours before embarking on a run. Continual water breaks throughout the excursion are also necessary. However, overhydration is also a problem, and can slow a runner down. Hearing sloshing inside the stomach indicates that a brief rest is necessary before resuming exercise.

Many runners hydrate before their daily workouts, but then abandon their water bottle as soon as they return home. However, post-workout hydration is an important part of staying healthy during training in the summer. Running coaches Julie Sapper and Lisa Reichmann advise that a runner steps on the scale before they set out. If they have lost weight when they return from a run, this usually indicates that proper hydration beforehand is not happening. The American College of Sports Medicine suggests drinking 20 ounces of fluid for every pound of weight lost during exercise.

Arnoud Fioole explains the importance of proper hydration noting, "Not only can dehydration cause a person to feel ill during a run, but it also causes a runner to become sluggish. For those who want to go further and faster, plenty of fluids are essential. Even if thirst is not an issue, adequate consumption of liquids before a run is required."

Running in the heat takes some getting used to for even the most experienced athletes. Therefore, a runner should expect to see their normal pace slow a bit during the first few outings of the summer months. Research illustrates that it takes about two weeks of training in warmer weather in order to get the body acclimated. Sapper and Reichmann advise that a runner's pace typically slows by 10 seconds per mile for every 10-degree temperature jump above 60 degrees. An athlete should give their body time to adjust when hotter weather comes into play.

For those who are especially sensitive to the hotter temperatures, carrying an ice-cold water bottle on a run can help the individual to avoid overheating. Other runners find that putting ice in their hats or in their sports bras provides relief as temperatures soar.

Arnoud Fioole advises athletes to give themselves plenty of time to get acclimated to the new weather, and to remain especially vigilant about heat-related illness during the summer.

ABOUT:

Arnoud Fioole enjoys living an active lifestyle at his home in Boulder, Colorado. He is frequently spotted mountain biking, trail running, or climbing on a rock wall. Though he was new to these sports when he arrived in Colorado, it is clear that Fioole has a natural athletic ability. He can now keep up with far more seasoned athletes, and enjoys the exercise and camaraderie that the sports bring.