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Wednesday, July 17. 2019

Road running in the heat

When the temperature outdoors is over 80, I advise no running. It can be damaging to most parts of your body. Treadmill in the gym with a/c is fine.


Admittedly, I am not a fan of road running anyway. Trail running is fine for a cardio day, but 2 days of cardio is enough for those who are already in decent shape. As we say, once you are in decent shape, 2 hrs cardio, 2+ hrs of weights, 2 hrs calisthenics. 


Reminder: "Jogging" - like 4-5 mph - is slow running. It does little to nothing for cardio fitness, but it is good for maintaining endurance. We are fans of HIIT for heart fitness.

Posted by Dr. Joy Bliss in Physical Fitness at 13:27 | Comments (6) | Trackbacks (0)

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LOL, it's over 80 degrees almost every day of the year here. You get used to running in hot weather although you sweat a lot. Actually, it's not the heat it's the humidity that's the real problem.

You can always do Japanese niko-niko running (slow jogging) if you are worried about over-exertion.

Slow Jogging: science-based natural running for weigh-loss, health & performance benefits

You can also do Rajio Taiso, aka Radio Taiso. If you live anywhere in Asia you recognize this immediately, Japanese radio calisthenics. A holdover from the Japanese colonial period (it would be played on the radio all over the Empire first thing in the morning), but still extremely popular. We have at least a couple of radio stations that play this in the 6 or 7 a.m. hour (Japanese version).

English version if you want to try it out:
https://www.youtube.com/watch?v=I6ZRH9Mraqw&t

Indonesia
https://www.youtube.com/watch?v=6CSVbZ4h0-4

Malaysia
https://www.youtube.com/watch?v=YMwjdtRXCXk&t

Myanmar
https://www.youtube.com/watch?v=UwYVSWrk-JE

Philippines
https://www.youtube.com/watch?v=eJTecmUZM2U&t

Vietnam
https://www.youtube.com/watch?v=q57k50os-2g

America
https://www.youtube.com/watch?v=edFNqK51HYQ

BBC Documentary on History and Culture of Radio Taiso
https://www.youtube.com/watch?v=EVeeRudKb10&t
#1 Jim on 2019-07-17 15:50 (Reply)
In my younger days, when I was running in New England, I found it uncomfortable to run when the temperature was 70 or above. I much preferred below 60.

Nowadays in TX, I no longer run,but walk. The issue isn't the heat, but the sun. As long as I can find enough shade trees, which fortunately abound in my neighborhood,walking is not a problem when the temperature is 90 or above. When I visited my uncle in Daytona, which didn't have many shade trees, walking was more problematic.
#2 Gringo on 2019-07-17 16:37 (Reply)
Ha! I'm in Savannah. For some reason the Crossfit ethos is for un-conditioned warehouses. For a 6pm workout it's almost always well over 90 and steamingly humid resulting in heat indexes around 100. (The exception is if a thunderstorm is passing through.)

The benefit -- after a face burning, sweat drenched workout, having my home thermostat set at 77 feels great.
#3 RIV on 2019-07-17 16:50 (Reply)
When I lived in Las Vegas I would run at noon, 116 degrees, 3 miles. I would take a water bottle with me. I don't think running in the heat is damaging. Most injuries in running are a result of no or little exercise in the first 35 years of life and then too much when the exercise bug hits. In fact I would bet that 90% of people who take up vigorous exercise in "mid-life" sustain "sports" injuries. I believe THAT fact is where the idea that running or running in hot weather is harmful originated from. Best advice is if you take up exercise do not let your early success lull you into thinking you can simply double down and achieve twice the gain. Moderation and years of exercising is the key. Too many people quickly gain strength in their major muscle groups and then push too hard and injure tendons, joints and smaller muscles. The goal should be conditioning and health not breaking records or satisfying your ego.

I ran in -20 degrees when I lived in Alaska. You just have to deal with the environment you are in like it or not.
#4 Anon on 2019-07-17 17:18 (Reply)
If it’s too cold/hot for my dog, it’s too cold/hot for me. Winter that’s about 30 dry and no big wind - dressed right - and summer that’s about 86, shade/sun combo on the trails plenty water. I don’t love running - I love swimming - but I love being outside with my dog living it up. She always finds the shady route. I like to sweat and happy to play tennis as long as there’s water. I’ve been an athlete my whole life and I think active bodies are remarkably resilient.
#4.1 Annie on 2019-07-17 21:19 (Reply)
This week in Oklahoma the over night low is 78F. It's 96F with around 50% humidity right now and the crazy runners are still out there pounding the pavement. I always wonder what they're running from.
#5 Jack Walter on 2019-07-17 18:49 (Reply)

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