Dallas Marathon: Tips for warm weather running

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by JANET ST. JAMES

WFAA

Posted on December 4, 2012 at 3:39 AM

As Sunday's Dallas Marathon approaches, here are some tips for running in what is forecast to be unseasonably warm weather:

  • Make sure you're drinking plenty of water in the days leading up to the race.
    • Do a urine check - if it's light yellow (like lemonade) you know that you are well hydrated.
  • Don't drink too much during the race.
    • When it's hot, some runners get so concerned about avoiding dehydration that they drink constantly.
    • Drinking too much water can lead to a dangerous condition called hyponatremia, or low blood sodium concentration.
    • Drink when your mouth is dry and you feel thirsty, or no more than 8 ounces of fluid every 20 minutes.
  • Scale back your race goals.
    • Pushing too hard despite the heat is one of the biggest causes of heat-related illnesses.
  • Get extra salt.
    • Eat some salty foods, like pretzels, or sprinkle some salt on your food, in the days leading up to your race.
  • Wet down your head and upper body.
    • If you're overheating, splash water on your head and body to cool down quickly.
    • Be careful about getting too wet, because soaked clothes can be heavy and wet socks can lead to foot blisters.
  • Seek help if you don't feel right.
    • If you're feeling symptoms of a heat-related illness — such as lightheadedness, goosebumps, nausea, chills — stop at a medical station along the race course or at the finish line.
    • Don't try to be tough and think you should just keep pushing through it.

E-mail jstjames@wfaa.com

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