Dealing with Heat – Jeff Galloway’s Training and Motivational Tips

Dealing with Heat

Jeff GaLLOWAY’s Tips to Dealing With the Heat

Training through the summer can not only be grueling, but down right dangerous.  Here are some tips to train safely and as comfortable as possible in the hot summer months.

Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)

When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.

Try to complete your run before the sun rises above the horizon.

More frequent walk breaks during hot weather can lower body temperature increase.  If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30

When you start to heat up more than normal, take a longer walk in a mall or indoor AC building

Pick shady courses on hot days.

Don’t wear a hat!  Pour water over your head

Have an indoor alternative—treadmill, etc

Run in the deep end of the pool, using a flotation belt

 


 

ANOTHER AMAZING LAKE TAHOE RETREAT!

We stay at the beautiful and comfortable Squaw Valley Lodge. Lodge amenities include indoor and outdoor hot tubs, swimming, tennis, sauna and fitness room. Week camp began Thursday, July 23th.  Weekend camp began Friday, July 24th at 5PM. Both camps began with an easy run to get acquainted.  The morning breakfasts were followed by clinics by Jeff and his guests. Seminar topics include Running Injury Free, Nutrition, Speed work, Goal setting, Shoe selection, Pool running, and Running form / analysis.

After lunch, our guests shopped, went sightseeing, sunned by the pool, or joined the group for a scenic hike, T-shirt swap, bike ride, river raft ride, etc. The group gathered again in the evenings for dinner onsite or at one of the nearby restaurants and after-dinner relaxing.

You can learn more about the various Jeff Galloway Retreats at http://www.jeffgalloway.com/retreats/.

 


 

MAKE YOUR NOMINATION FOR THE MARATHON FOTO/ROAD RACE MANAGEMENT LIFETIME ACHIEVEMENT AWARD

Make your nomination today!

In conjunction with the Road Race Management Race Directors’ Meeting, Road Race Management and MarathonFoto will again honor an individual who has made a major difference in the sport with a Lifetime Achievement Award.

The award is for contributions to the sport of long distance running over the course of a lifetime. Nominees, who may be either living or deceased, should have made major contributions to the sport in more than one area, for example as an administrator, elite athlete, promoter of the sport, or innovator as an event director or vendor.

“We are seeking to honor a ‘sport changer’…a person who really made a difference,” says Phil Stewart, RRM editor and publisher.
Nominations from the public are being solicited and will close on August 31, 2015.

A ten-person committee will choose the winner to be announced November 6 at the Race Race Management Race Directors’ Keynote dinner in Hollywood, FL.

Make your nomination now!

 

Plank Challenge: November 2013 Challenge

 30 Day Plank Challenge

 

I have selected a Plank Challenge to push myself a bit this month November. The graphic above is the schedule I plan to follow. I hope many will join me and invite others to join also. There’s no reason to only make fitness resolutions in January. Why not set a challenge for yourself each month of the year?

 

Plank

Standard Plank Pose

 

The standard plank pose is a push up position, but resting your elbows on the floor (like above). This is the version that I plan to do, but I also want to offer 2 variations.

 

Easier Modification:

If you’re not quite up to the standard plank at this time, it’s better to modify your pose and prevent injury. You will still benefit from these modified planks and increase your strength to move up to the standard pose at a later time.

 

Advanced Modification:

If you want to challenge yourself more than the standard plank pose, consider this advanced modification. Perform your plank pose in a full push up position, hands on the floor and elbows straight.

 

photo credit: suanie via flickr.com

 

Training schedule: Time for a fresh start?

Restart your training scheduleHave you ever let illness, work or just life’s responsibilities get your fitness plan off kilter? This happens to all of us at one time or another. While modifying your training schedule or even postponing workouts in cases of injury or illness is a wise decision, we have to know when and how to get back into a steady workout schedule and make it a healthy habit again. Learning how to really listen to your body is the best way to not over or under-do things, but this isn’t always an easy skill to acquire and does take practice.

I was just in one of these situations over the past two months. I completed 2 marathons in 2 weeks to qualify for Marathon Maniacs (my big fitness goal for the year), followed that with the Hal Higdon recovery training schedule (including the 0 week), then came a cold (with running a temperature for a week) and a trip to visit family out of state. I went from flying high on the accomplishment of finishing my marathons and joining the Marathon Maniacs (in the beginning of January), to not feeling like going out of the house (in the beginning of February). These are things that just happen in life and once we get over them, it’s time to create a plan to give ourselves a fresh start. Always remember to not beat yourself up over not starting back soon enough or getting out of a good habit in the first place. This just isn’t productive and really won’t help (and may even hurt) in the long run. It’s much better to pat yourself on the back for restarting your training schedule, whenever that happens to be. Also, if you’re dealing with stressful situations (and who isn’t), any exercise will help you release stress too! Many studies have also shown that exercising outside has even additional stress reducing benefits.

I got back from my family get together the last week in February and was still coughing a bit, so decided to give myself a new more days to rest and set my “fresh start” date to March 1st. I started off with a plan to race walk a little less distance and speed than my usual short / easy training walk. I ended up walking 4.3 miles rather than my usual 5.5 miles, at an easy speed. The workout felt great and I feel this is a good starting point for me at this point. From here I’ll choose my next Hal Higdon training schedule and set some new training goals. My first goal will be to race walk 100 miles over the month of March and choose some races to train for throughout this coming year.

Here are some steps that will help you restart your training schedule and create that healthy routine that we’re all know is both good for us and makes us feel better.

 

Access your level of fitness

Once you’re schedule allows you to get back into your running or walking routine, you’ll want to access your current level of fitness. If you try to begin where you left off, you may be asking for an injury and not be able to train for even longer. Where you start will depend on many factors (how long you’ve been out of the training schedule, were you injured and need extra rehabilitation time/exercises, etc.), so this will not be an exact science.

First go out for an easy walk or run, and see what feels comfortable for you. Initially target for half to ¾ of the time you are used to training, but with less intensity. (If your normal easy run was an hour, start out at 30 – 45 minutes.) Always listen to your body, and slow down or stop if or when you need to.

 

Building your base

Once you’ve accessed the duration that is comfortable for you. The next step is to make that a routine again. Start out with the duration you’ve decided on for 3 times a week for a few weeks (or until it is rather easy for you). At that point start adding additional days, more duration, or more speed.

Use the rule of thumb of only increasing 10% per week. This could be increasing speed or distance, but not both in the same week. This slow increase may not be very challenging, but it is the safest and healthiest way to build your base fitness level. You will be happy that you’ve built up slowing and trained smart as time goes on and you’ve increased without injury.

 

Stay motivated

Congratulations for building your base and getting back on your training schedule. Now that you’re back, you have to stay motivated to keep it up. Set your next goal and choose a training schedule to get you there. Hal Higdon offers some great training schedules (both free and paid) for all levels and race distances. Even though I choose to race walk rather than run, I prefer using a running training schedule and have seen great improvements in both speed and endurance, since I’ve been doing this.

 

I wish you the best in both your training and attaining your goals!

 

Photo credit: Joe Zlomek on stock.xchng