Run Well by Juliet McGrattan (reading books for 5 year olds .TXT) 📕

hear of runners heading off to the Marathon de Sables spending time running in a heat chamber to prepare their bodies. The most helpful thing is to practise so our bodies adapt, but as we don’t have long, reliably hot summers in the UK this is hard to achieve. Here are some things you can try to make your summer marathon easier:

• Adjust your plan First up, be realistic. If the temperature is set to soar and hot running isn’t your thing, then don’t be over ambitious with your race goal. You will most likely have to slow down. It can be a risky business aiming for a PB in conditions that aren’t optimal for you.

• Pick the right gear Light, breathable fabrics that you’ve practised in are best. Women are sometimes reluctant to run in shorts, but they’re a lot cooler than capris or tights. Vest tops will let your skin breathe more, but some people prefer a t-shirt to keep the sun off their shoulders.

• Use cream and lube You’ll need sunscreen on any exposed skin. Avoid too much on your forehead because if it runs into your eyes it can sting. Use lubricant on areas that are prone to chafing, such as inner thighs (if you’re in shorts) and vest and bra strap areas. You’ll be glad of it when your clothes get wet with sweat and water.

• Hats and glasses A cap with a brim to keep the sun off your face can be a lifesaver or use a visor if you prefer to leave the top of your head uncovered.

• Start cool Precooling means lowering your core body temperature before you exercise and there is evidence that it can help performance in the heat. While applying cooling packs or sitting in cold water before a race isn’t practical, you can drink very cold drinks or ice slushies to cool you from the inside out.

• Keep cool On hot days, races will often have shower sprays that you can run through or wet sponges and ice being handed out. Put some ice in your cap, and let it melt and slowly trickle down your neck for a couple of miles. You can put ice into your drink bottle too.

• Drink to thirst You’ll need more fluids than you would on a cool day, but don’t put yourself at risk of hyponatraemia (low blood sodium levels) by over drinking (see here).

Q I had to pull out of a half marathon recently, ­because I got so hot. Someone said I probably had heat exhaustion. Is this the same as heat stroke?

A Heat exhaustion can lead to heat stroke if it isn’t treated. Our body has a core temperature (around 37°C) at which all its systems can function normally. The body has numerous thermoregulation mechanisms that it employs to keep the temperature as stable as possible, such as sweating, faster breathing and dilating up blood vessels to take as much blood to the surface of the skin as possible. When you exercise, your core temperature increases. Your skin is vital to help get rid of excess heat, but if it’s a particularly hot day and your skin temperature rises too, then it becomes harder to shed heat.

The first thing that might happen when your core temperature increases, but is still less than 40°C, is heat cramps. You might feel very thirsty, have a fast heart rate and your muscles will cramp, but you will otherwise be OK. Rest, cooling and rehydrating with an isotonic electrolyte drink may be all that is necessary. Next is heat exhaustion. Your core temperature is high, but still below 41°C. Your body is still trying to get rid of heat so you’ll probably be hot, flushed and sweaty with a fast heart rate, and you won’t feel well. Weakness, dizziness and a headache are common with heat exhaustion, but you may also feel sick, clumsy or irritable.

The next stage is heatstroke, where the core temperature is at least 40.6°C and, frighteningly, the body’s mechanisms for shedding heat may have switched off. Confusion and poor co-ordination are prominent. Seizures may occur. Rather than feeling overheated you may feel cold and stop sweating (you are usually in a critical condition by this stage). Once the core temperature goes over 41.5°C then things are very serious, with many organs in the body at risk of failing, potentially leading to severe damage or even death. Heatstroke obviously needs to be urgently treated in hospital where steps will be taken to rapidly cool the person, and to monitor and support their organ function. Interestingly, although rapid cooling helps, the target temperature is 39°C, which is above normal body temperature. There’s the risk of a rebound temperature if it goes too low too quickly.

The key is to avoid heat cramps and heat exhaustion. Follow the steps to running cool in the question above. Knowing how to treat heat exhaustion and prevent it progressing to heat stroke is vital, and potentially life-saving.

TRY THIS

AT HOME

Treating heat exhaustion

Treating heat exhaustion can stop it progressing to the serious condition of heatstroke. Here’s what to do to help someone with heat exhaustion:

1 Move them to a cool place. Find somewhere out of the sun or a car with air conditioning.

2 Lie them down and elevate their legs above the level of their heart.

3 Give them fluids to drink – water, rehydration drinks, whatever is available, and if it’s cold then even better.

4 Loosen clothing to let air circulate around them.

5 Use cool water to sponge them down and fan them with whatever you have available. If you have access to cold packs, then you can put them on the soles of their feet and palms of their hands.

6 If they aren’t feeling better within 30 minutes or they are confused and unwell then you need to dial 999 for an emergency ambulance.

7 If they become unconscious while you’re waiting, put them in the recovery position and keep checking their breathing (see here).

Q