Injuries, training and the intense heat

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2010-07-24 11:35 AM

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Master
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Subject: Injuries, training and the intense heat

I'm wondering what people's opinions are on this;  I just went through my third heat related injury in 2 years, two being achilles related and one a hamstring pull.  All three times while training in the heat over 105 degrees.

I'm starting to wonder if training in the heat is even worth the risk.  Even if you bring enough water, your body just physically keep up with the hydradtion demands; even sweat evaporates off before it can even cool you.  I'll drink 2 water bottles in 45 minutes of training and it still isn't enough.

So is the body just susceptible to muscle tears / pulls in the heat due to lack of hydration? 

Coming from a Marine Corps background I've always trained in the heat, be it at 29 Palms or Kuwait; now it just seems counterproductive and a huge risk.  Especially when we are older.

2010-07-24 12:35 PM
in reply to: #3002003

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Subject: RE: Injuries, training and the intense heat
Hydration is key.
Keeping the water in your body is also pretty key.
I used to suffer from similar problems. I also drink about 3 25oz or 32 oz bottles of water for every hour or so of training.

One of the things that helps me is, sodium. More salt in your body the easier it is to retain water. 
I am not sure this is right, someone can challenge me. Nor am i an expert in the matter but it works for me. sodium retains the water in your system.

hope training goes well! 
2010-07-24 1:17 PM
in reply to: #3002003

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Elite
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Subject: RE: Injuries, training and the intense heat
do the runs early in the morning, late at night.  sometimes on a treadmill.

i have slowly began acclimating to the heat...comming of injury i had a hard time with the heat wave and humidity in florida.  i simply just made the runs longer and slower. 
2010-07-24 1:32 PM
in reply to: #3002003

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Subject: RE: Injuries, training and the intense heat
I guess some people just do better in the heat.  Going out very early or very late helps a ton.  I've learned to carry lots of water and do loops to reload.   I'm not sure of the science behind the salt but I know it's key and I can tell a difference in my long runs in the heat with and without. Hopefully someone will chime in with the science info.  I've also done my weekly runs on the TM if the humidity is really bad. 

I have a friend who is a crazy sweater and simply cannot tolerate this kind of heat - again, some people do better in it.
2010-07-24 7:27 PM
in reply to: #3002003

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Subject: RE: Injuries, training and the intense heat

Something to keep in mind is that hydration is not an on-the-spot thing where you drink a couple liters of water and you're instantly hydrated. Water intake needs to be high every day for it to work.

2010-07-24 7:40 PM
in reply to: #3002003

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Subject: RE: Injuries, training and the intense heat

I did about 20% of my weekly running volume on the treadmill, this week.  I'll continue to do my short(er) runs, there.

I did 2 of my intermediate runs in the evenings, in the full heat.  It's hard to imagine I'm doing a lot of good, as slow as I have to go.

I did my long(est) run for the week, this AM at 6.  What's disheartening, is flirting with 12mm's, near the end of my run. 



Edited by nc452010 2010-07-24 7:41 PM

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