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Running Advice - Extra, Issue #001 -- Happy Memorial Day!
May 26, 2003
Hello All,

Hope you are each enjoying your Memorial Day as I am.....running, swimming, BBQing, spending time with family, etc. I also hope you will take some time to remember our current service men and women as well as those who have bravely risked their lives for us in years past.

In today's newsletter, I would like to focus on getting ready to run in hot, humid weather. Now that summer is upon us, it's important to dress properly, train correctly, and stay hydrated in order to order to keep our running safe, fun, and challenging.

By the way, thanks for taking the time to subscribe to and read, Running Advice - EXTRA! This is your newsletter and I really want to provide you with the running advice that you want and need. Please email me with any advice, ideas, suggestions, and, yes, even criticism(s) you have regarding this newsletter. My email address is: and I promise to get back to you as soon as possible.

Now, let's get started!

Jeff Ray

Running Quotes

"I always loved was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens

Ray's Rambling's

The best defense against heat is hydration. As the temperature rises, so should your fluid intake. Water should always be your first drink of choice. Drink before, during, and after you run.

Always drink before you run and try to drink about eight ounces every twenty-five minutes during a run. While water is fine for runs of up to an hour, switch to sports drinks for runs over an hour in order to maintain your performance level. Most popular sport drinks contain carbohydrates and have a low level of electrolytes to help speed up glycogen replacement.

Coach Speak

When running in the heat, wear lightweight fabrics that wick away moisture. AVOID cotton! Cool-Max shirts/singlets and shorts made of supplex nylon are great choices to stay cool and comfortable. Thin, absorbent socks will keep your feet from getting too sweaty, and to keep the sweat from pouring into your eyes, wear a headband or visor. Also, don't forget to apply sunscreen -- especially for your face.

One tip to too cool off during a race is take one cup of water to drink and another to pour over your head and neck. That tip has 'saved' me in many a race!

Injury Prevention and Treatment

Get Strong Shins and Calves. Here's how: For your shins, stand about 6 inches from the wall, knees straight, back pressed against the wall. Lift your toes up as far as you can and hold for 3 seconds, then lower. Repeat 10 times. For your calves, stand on the edge of a step and let your heels drop down slightly. Starting in that position, raise your body up on your toes. Repeat eight to 10 times. To work another part of the calf, try seated calf raises. Sitting on a bench with a 20-pound weight across your knees, raise your heels as high as you can eight to 10 times while keeping your toes on the floor. Add weight to increase resistance.

Nutrition Tips

It's the Sugar, Baby: "When people get headaches during long runs, it's often a sign that they're not eating enough or drinking enough. For example, a 150-pound runner should take in about 250 calories per hour during a long run. Consuming sports drinks, energy bars, or gels will help prevent low blood sugar and possibly solve the headache problem." - Nancy Clark, M.S., R.D., sports nutritionist

Cross Training

Visit your local YMCA and take a dip. While you should never run hard two days in a row, you CAN swim hard the day after a hard run, because you're working completely different muscles. Try this: Swim 4 to 6 x 50 meters hard, with 30 seconds of complete rest between repeats. Build up to 6 x 100 meters. Always finish with several minutes of easy swimming.


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