Running in the Heat: Key Considerations for Hydration, Fueling, and Recovery

As temperatures rise in the spring and summer, runners face new challenges with training and racing in the heat. Higher temperatures and increased humidity can lead to dehydration, overheating, and a decrease in performance if runners are not taking the proper steps to accommodate for the heat. If trying to keep up with a consistent training routine during the hotter months, it can be essential to adapt your running routine and plan ahead to prevent heat related illness or other physical consequences. In this blog post, we will discuss considerations for running in the heat, focusing on hydration, fueling, and recovery to keep training safely.

Hydration:

Staying properly hydrated is crucial when running in the heat. Here are some evidence-based tips to keep your hydration levels optimal:

• Pre-Run Hydration: Start your run well-hydrated by drinking water consistently throughout the day. About 1 to 2 hours before your run, aim to drink about 16-20 ounces (500-600 mL) of water. This is about equivalent to the amount of water that fits into a standard size water bottle. Give yourself enough time to use the bathroom before you head out!

• Intra Run Hydration: During your run, consider carrying a handheld water bottle or wearing a hydration vest. You should aim to drink about 3-8 ounces (90-240 mL) of water every 15-20 minutes although this exact amount can vary based on individual factors such as sweat rate as well as the temperature, humidity level and running intensity. Make sure to take small sips at a time to get fluids down smoothly and prevent the feeling of liquids “sloshing around” in your stomach.

• Electrolyte Balance: Sweating in the heat can lead to a loss of electrolytes such as sodium, chloride, potassium, and magnesium. To replace lost electrolytes, consider drinking a sports drink or adding an electrolyte packet to your water during your run if you are going to be running more than an hour, are prone to cramping or tend to be a “salty sweater”. For most people, water is sufficient on shorter, more leisurely runs.

• Post-Run Hydration: After your run, rehydrate with water or an electrolyte drink to replenish fluids and electrolytes lost during exercise. Aim to drink about 16-24 ounces (480-720 mL) of either water or a sports drink depending on how much you sweat and may have lost during the run. A sweat test can be performed to help gauge the amount of loss by weighing yourself both before and following a longer run in the heat. This can help individuals to better determine their own hydration needs.

Fueling:

Proper fueling is essential to maintain energy levels during a run, especially in the heat. Here’s how you can fuel effectively:

• Pre-Run Fueling: Aim to eat a balanced meal with carbohydrates, protein, and healthy fats 2-3 hours before your run. A small snack, such as a banana or energy bar, 30-60 minutes before your run can provide an extra boost. Eating too close to a run can lead to GI discomfort and an uncomfortable heaviness therefore lighter, easy to consume foods are best in that window before heading out.

• Intra Run Fueling: If you are running for over an hour, consider consuming easily digestible carbohydrates such as gels, chews, or sports drinks during your run to maintain energy levels. Carbs should be consumed at a rate of 30-60 grams per hour. There are many different products on the market therefore it may take trying a few different options to see what is easiest for you to get down while on the move.

• Post-Run Nutrition: After your run, refueling with a meal or snack that contains carbohydrates and protein at about a 3-4:1 ratio respectively is appropriate. This can help replenish glycogen stores, aid in muscle recovery, and help prevent “crashing” or excessive fatigue throughout the rest of the day.

Recovery:

Recovery is essential to help your body bounce back from running in the heat. Follow these tips to help optimize recovery:

• Cool Down: After your run, take time to cool down with a walk and gentle stretching. This helps your body transition from exercise to rest by controlling blood flow back to the heart and accelerating recovery of lactate in the blood.

• Rehydrate and Replenish: As mentioned earlier, rehydrate and replenish lost fluids and electrolytes. Eating a meal or snack with protein and carbohydrates will help with recovery.

• Rest and Sleep: Give your body time to recover by getting enough rest the night following your run in the heat. Aiming for 7-9 hours of quality sleep per night to allow your body to repair and regenerate.

• Listen to Your Body: Pay attention to how you feel during and after your run. If you experience fatigue, dizziness, or nausea, take it easy and allow yourself more time to recover. If this is excessive or not relieved with rest and fluid replacement, seek medical attention in case of heat illness.

• Choose Cooler Times of Day: If possible, run during cooler parts of the day, such as early morning or evening, to avoid the hottest temperatures.

• Wear Appropriate Clothing: Opt for light, breathable, and moisture-wicking clothing to help keep your body cool, especially if going out at hotter times of the day.

• Monitor Your Intensity: Running in the heat can be more challenging, so consider reducing your pace or intensity to avoid overheating. In general, heart and breathing rates increase in the heat and it takes at least 14 days for your body to acclimatize and to learn to cool itself more efficiently. It can be helpful power walk breaks during your runs if you notice your heart rate shooting up too high and gradually increase your exposure to higher temperatures during training.

Conclusion:

Transitioning to running in the heat requires careful attention to hydration, fueling, and recovery to maintain performance and prevent heat-related illnesses. It is essential to listen to your body and take the necessary steps both prior to, during and following your runs so that you can continue running and training safely and comfortably even in higher temperatures.

Author: Dr. Sophie Zimmerman PT, DPT, Cert-DN, Cert-BFR, Cert. Running Gait Analysis

Foot Strike Pattern During Running: Understanding Its Impact on Performance and Injury Risk

The running gait cycle consists of several phases, including the stance phase (contact time) and the swing phase (flight time). To break it down further, the stance phase includes the foot strike, loading response, mid stance, and toe-off, while the swing phase covers initial swing, mid swing, and terminal swing. In this post, we'll focus on the "Foot Strike" or "Initial Contact" phase and examine how different foot strike positions affect running mechanics and tissue loading.

Foot Strike Patterns and Their Impact

Foot strike refers to the position of the foot at the moment of ground contact. This phase significantly influences how load is transferred through the musculoskeletal system, affecting running economy and injury risk. The force experienced upon foot strike is known as Ground Reaction Force (GRF), which describes the force exerted on the body by the ground. During running, joints absorb loads of 2-3 times body weight, with approximately 750 contacts per foot in a single mile. Repeated high forces can contribute to overuse injuries if they exceed the body's capacity to manage them. Understanding foot strike patterns helps mitigate stress on muscles, tendons, and joints.

Foot Strike Patterns

1. Rearfoot (Heel) Strike: This pattern involves landing with the heel first. When heel striking, the foot is typically flexed with toes pointing towards the shin, creating a high "contact angle." Research shows that a higher contact angle leads to greater GRF and braking forces, which can increase the risk of soft tissue and bone stress injuries. Heel strikers often overstride, extending their leg too far in front of their center of mass, which increases joint load rather than allowing muscles to absorb shock. However, heel strikers can benefit from adjusting their cadence or gradually shifting to a mid-forefoot strike to reduce injury risk.

2. Midfoot Strike: In this pattern, the rear foot and forefoot make contact with the ground simultaneously, with a minimal contact angle. Midfoot strikers generally land closer under their center of mass, resulting in lower braking forces. Although this pattern is less common, it often leads to reduced stress on joints compared to heel striking.

3. Forefoot Strike: This involves landing on the ball of the foot or closer to the toes. Forefoot strikers typically experience the shortest ground contact time, a common trait among sprinters. This pattern reduces contact angle and GRF compared to heel striking, potentially lessening joint stress. However, it increases demand on the plantar flexors and Achilles tendons. Forefoot striking can be beneficial, but it also requires managing increased load on certain muscles and tendons.

Applying Foot Strike Information Practically

Not everyone will or should have the same running mechanics. Understanding how foot strike affects load distribution can help tailor adjustments to individual needs. For example, a forefoot striker with chronic Achilles pain might benefit from transitioning to a midfoot strike to reduce stress on the Achilles. Conversely, a heel striker with patellofemoral pain might find relief by shifting towards a midfoot or forefoot pattern to decrease knee joint stress.

Conclusion

While more research is needed to fully link running mechanics to injury, understanding how different foot strike patterns influence load distribution can help runners make informed decisions about their running form. If you’re experiencing persistent injuries or discomfort, consider a thorough running evaluation from a Doctor of Physical Therapy or a running coach to determine if adjustments to your foot strike pattern could be beneficial.

Author: Dr. Ashlyn Kerls PT, DPT, Cert-DN, Cert-BFR, Cert. Running Gait Analysis

Get your glutes in gear! The important role of the gluteus medius in running mechanics and performance

As a runner, you may have heard about the benefits of strong glutes for optimal running performance. Although all of the gluteal muscles work together to promote running efficiency and power, one small muscle, the gluteus medius, plays a key role in stabilizing the pelvis and controlling the movement of the hips during locomotion.

The gluteus medius is a fan-shaped muscle located on the outer surface of the pelvis. Its primary function is to abduct the hip, meaning it moves the leg away from the midline of the body when the foot is not anchored to the ground or “open kinetic chain” position. In running gait, however, the glute medius is essential for maintaining hip stability to promote efficient mechanics in a “closed kinetic chain” which occurs when the foot is connected to the ground during “stance phase” of running gait.

When the gluteus medius is weak or underactive, it can lead to a variety of issues that can negatively impact running mechanics and performance. One common problem is hip drop, where the pelvis on one side drops lower than the other during the stance phase of running. This can lead to inefficient movement patterns, increased stress on the hips, knees, and ankles, and an increased risk of injury.

Research has shown that runners with weak gluteus medius muscles are more likely to experience injuries such as iliotibial band syndrome, patellofemoral pain syndrome, and even achilles tendonitis, all of which are very common in the running population and often related to altered mechanics and compensatory patterns. That being said, specific strengthening of the gluteus medius can help improve efficient running mechanics, reduce the risk of injury, and enhance overall performance.

One study published in the Journal of Orthopaedic & Sports Physical Therapy found that runners with a history of iliotibial band syndrome had significantly weaker gluteus medius muscles compared to healthy runners. The researchers concluded that incorporation of strengthening exercises for the gluteus medius is an effective component in both treatment and prevention for this common running injury.

So, how can you strengthen your gluteus medius to improve your running performance? There are many different exercises you can incorporate into your training routine to target this important muscle. Some examples of effective exercises include side-lying leg lifts, hip hikes, single leg squats, lateral step downs and band walks, although the list could go on.

Incorporating these exercises into your regular lower body strength training routine can help improve proper activation of your gluteus medius during the gait cycle, leading to more efficient running mechanics. This also allows for gradual increases in running mileage while mitigating a linear increase in injury risk from mechanical breakdowns both up and down the kinetic chain. Additionally, focusing on proper running form and alignment can help you engage the gluteus medius more effectively while running.

It's important to note that strengthening the gluteus medius is just one piece of the puzzle when it comes to improving running performance. It's also essential to address any underlying issues such as muscle imbalances, motor control deficits, mobility limitations, or improper footwear that may be contributing to inefficient running mechanics.

In conclusion, the gluteus medius plays a crucial role in running mechanics and efficiency. By giving some extra attention to this key muscle, you can facilitate long term improvements in running performance, reduce the risk of running related injury, and ultimately create a more efficient and enjoyable running experience. Incorporating targeted exercises to strengthen the gluteus medius into your training routine can help you reach your full running potential. So, don't neglect this important muscle – your body will thank you!

Author: Dr. Sophie Zimmerman PT, DPT, Cert-DN, Cert-BFR, Cert. Running Gait Analysis