This Old Runner Writes About Running

How to Make an Ice Necklace for Cooler Summer Running

7/21/2018

If you're looking for a way to ease the heat during your Summer training, give this ice necklace a try. My new #BibRave BUFF® reminded me of one of my favorite hot weather hacks for runners.

A BUFF® is a knitted tube of technical fabric. There are lots of ways to wear a BUFF® to make it your own. Today, I'm using the kerchief style to create an ice necklace.

Graphic: How to make an ice necklace for running.

There's a video version of this advice on my Instagram account.

1. Get a BUFF® and Some Ice

Grab your favorite Buff and a whole lotta ice cubes.

2. Turn the BUFF® Inside Out

Turn your Buff inside out so the pretty printed side shows when you're done.

3. Pull the BUFF® Back Onto Itself

Now, pull the Buff back over itself. You're creating a circular pocket.

4. Fill the Pocket with Ice Cubes

Line the bottom of the pocket with ice cubes; place them around the full diameter of the BUFF®.

5. Shake Ice Cubes to the Bottom of the BUFF®

Shake the ice cubes down to the bottom of the BUFF® pocket. Next, roll the extra material over the ice cubes to create an ice necklace surrounded by the BUFF®.

6. Put on Your BUFF® Ice Necklace and Run

Once the ice is in place it's time to put on your BUFF®!

Put the Buff filled with ice around your neck.

Boom! Cooler Run + UV Protection for Your Neck

The only other advice I have is to wear a shirt that looks okay when it's wet. That ice is gonna melt and drip down your shirt. I thought it felt good. I was also happy I was wearing black!

#YesBuff #BuffUSA #BibRavePro #BibChat #Buff #SummerRunning #HotWeatherHacks #TipsForSummerRunning #HumidRuns #Buff®

You Should Be Hydrating NOW for Your Weekend Race

5/10/2017

Summer Temps are Here

Last Saturday, I ran a 10K in 66° weather with just 51% humidity. We've enjoyed mild temps in St. Petersburg this Spring, but that changed today.

Summer is coming, and the forecast for Saturday's Run For All Children 10K is 81° and 77% humidity. That's a big difference — time to increase your fluids so you're ready to running in the humidity!

2017 Run For All Children Race Shirt and Bib.

The race shirt is 100% cotton. It's super soft and comfy, but you'll be cooler and drier if you wear a tech shirt in 80° temps. Wear this shirt after the race to start a conversation about the race and All Children's Hospital.

Wear Light Clothing + Sunscreen

Lightweight, sweat-wicking clothing will help your body regulate heat during the race. A hat and sunscreen help, too.

Hydrate with Fresh Fruit

Watermelon, apples, oranges, and berries all help you stay hydrated, and can be more appealing than plain water.

Good luck to everyone running this weekend!

This will be the 4th Annual Race for All Children. It's my first time running it. I'll post a review next week.

#hydration #runners #dtsp #runstpete #runtampa #sarasota #bradenton #sunshineshere #florida #runforallchildren #10K #5k #JHACH #runchat #bibchat #runtampabay #thisoldrunner

Stay Cool on Your Next Run with These Hot Weather Hacks

8/7/2016

We're halfway through Summer in Florida. It really doesn't cool down here until late September or October. So, there's plenty of time to try these tips to beat the heat on your next run.

Since you'll be a sweaty mess anyway, you won't mind water trickling down your head and neck, right?

I didn't think so! Here you go:

Wrap ice cubes in a bandana (or other lightweight material) and tie loosely around your neck. This does the same thing more expensive gel wraps do by cooling the pulse points around your neck. It also protects the back of your neck from sunburn. Another option is to tie it around the brim of your hat to keep your head cool.
Freeze a wet sponge and put it under your hat while you run. You should always wear a hat to protect your face from the sun, but you don't have to be a hot head. I also tried a washcloth, but I liked the sponge better.
Soak a cotton baseball cap in water and put it in the fridge overnight. Wear it when you run to keep your head cool. Cotton hats work better than tech hats for this because they hold more moisture.

I've been trying different ways to stay cool all summer. Some ideas have failed miserably, but these 3 hot weather hacks are keeping me happy. I hope they work for you, too.

Feel free to share your own tips in the comments.

How to Run in the Heat of Summer

6/15/2016

Summer in Florida means it’s 80º by 8 am.

The heat index (what the temperature feels like to the human body when relative humidity is combined with the air temperature) means it feels much hotter. Add another 20 degrees from exertion when you’re running, and your risk for Heat Exhaustion is a real concern.

What can you do if you’re running a Fall race and need to train during the hottest months of the year?

Stay Cool to Stay Safe.

Ease into Summer Heat
It can take 2 weeks to acclimate to the heat of summer. The best idea is to SLOW DOWN. Run slower and gradually increase your workout distance and speed once your body is used to the higher temps.

Run Early or Run Late
Run outside at the coolest time of the day. If possible, run before 10 am or after 6 pm. It will still be warm, but your risk for heat exhaustion will decrease.

Run by Effort, Not Time
Don’t pay any attention to pace time. Leave your watch at home and turn off your app notifications. Run by feel and don’t worry about speed. Trust me, you’re getting a workout. Accept that running slower is the best idea.

Take Walk Breaks
Try intervals with walk breaks. You may want to switch to the Galloway Run-Walk method during the heat of the summer. A Run-Walk routine lets you log your miles without over doing it.

Plan Your Route
Avoid direct sunlight. Stay off blacktop road surfaces. If possible, run on a shaded trail. Plan your run to include lots of shade and water stops.

Plan a Shady Route for Your Summer Runs.

Wear Sun Protection
Don’t you dare run without sunscreen! If your skin gets sunburn it can't sweat properly. Wear a hat and sunglasses to protect your face and eyes.

Run Near Water
I love workouts by the lake. The same goes for the beach. Running near water brings the temperature down and offers cool breezes. Plus, you can swim after your run to cool off.

Make Sure You Are Hydrated BEFORE You Run
Drinking a bunch of water right before a workout won’t do it. You need to stay hydrated day-to-day for your body to function at it’s best in hot weather. Read this: Are You Hydrated?

Remain Hydrated While You Run
Drink every 20-30 minutes during a run. Don’t forget your electrolytes. If you run for an hour or more, drink a sports drink or electrolyte water to replenish your body. For cool water during your run, fill a bottle half full of water and freeze until it’s solid ice. Add water or sports drink just before you head out the door. Carry your water, or stash it along your route. Staying hydrated helps your body cool itself.

Take it Inside
If you don’t want to slow down, then you should run inside on a treadmill in air-conditioned comfort during the summer months.

Know the Warning Signs for Heat Exhaustion
Headache, dizziness, muscle cramps, clammy skin, nausea, vomiting, weakness and fatigue could all be indicators that you have Heat Exhaustion.

The biggest danger is that you can become disoriented and not realize you are overheated. Heat exhaustion can lead to a heat stroke if your body’s temperature regulation fails. That’s why it’s so important to acclimate slowly, and pay close attention to hydration.

If you start to feel queasy while running in the heat, immediately hydrate with water and electrolytes, then move to a cooler environment — inside in AC is best.

There is no reason to risk your health. Respect the heat!

If you take your time to acclimate, and are careful about hydration, you can run all summer and be ready for your Fall races. The bonus you'll get from summer running is that when the temperatures subside, you’ll easily run faster in cooler weather.