Tips for Running in the Heat
August weather typically means hot sticky days that can make it difficult to take part in your daily runs. In some cases, the heat can even be dangerous. Here are a few tips to stay cool and safe during your hot weather runs.
- Wear light clothing: Dr. Cool shirts are a must have for warm weather runs! These chemical-free cooling shirts will keep you cool and comfortable during some of the hottest days so you can perform your best. What’s even better is that since they’re chemical-free the cooling benefits will never wash out.
- Hydrate: Make sure you are drinking plenty of water before and after your run so that your body can function properly and keep you cool. Dehydration effects your body in many ways, and can cause a lack of energy, so it’s important to drink lots of water on hot days.
- Run in the morning or evening: schedule your runs for early in the morning or later in the evening when the sun isn’t as strong and temperatures are cooler. If the only time you can run is during the heat of the day, make sure to run in the shade!
- Run near water: If you are lucky enough to live by the ocean, lake or river move your run along the water. Besides having lovely views, temperatures tend to be cooler by bodies of water.
- Sun screen: If you are running in the sun, always remember to protect your skin from sunburns. Applying sunscreen keeps your skin safe. Besides cooling, Dr. Cool apparel also contains UPF protection. We told you our cooling shirts are a must have for summer activities!
- Wear a hat: The top of your head is a big temperature regulator (hence why you wear hats in the winter to keep heat in). This works as well in the summer if you are using a cooling hat, such as the Dr. Cool cooling hats. Besides using your sweat to keep you cool, hats also catch sweat so that it stays out of your face, and provides you with shade and protection from the sun.
- Slow down: Warmer weather can slow your pace. So don’t fight it, slow down and enjoy your run!
Most importantly, have fun and listen to your body. If it is too hot out or you begin to feel sick, stop! Now go enjoy the summer and run cool!
National MS Awareness Month: Q&A with Cheryl Hile
March is National MS Awareness Month, and to commemorate the important occasion, we've been focusing on getting a better idea of what life is like with multiple sclerosis.
We've heard from a number of athletes with MS that chemical-free cooling apparel like Dr. Cool's can help alleviate some of the overheating issues that they experience, which encouraged us to raise awareness both this Month and year-round.
Three of our ambassadors, Marisol Beigert, Lindy Haaglund, and Cheryl Hile, all have the disease and must go to extra lengths in order to train for and compete in events. This time, we connected with Cheryl to gain some insight as to how MS affects her in particular, and how she finds the drive and the motivation to overcome it.
Cheryl Hile is a runner from San Diego, who has completed 48 marathons and 50 half marathons. She was diagnosed with MS in 2006, but hasn't let that slow her down. She is currently planning to be the first person with MS to run a marathon on each continent, all in 12 months! She has been featured in publications like EverydayHealth.com, Women's Running Magazine, and Boeing Classic Golf Tournament Magazine. Her mantra of "I do what I can and never give up" has pushed her to accomplish her goals despite her diagnosis!
Q: How does MS affect your performance as an athlete?
Cheryl: One of my MS symptoms is called foot drop. The electrical impulse from my brain to my foot is compromised. Consequently, my foot fatigues quickly, it drags, and I trip and fall when running. I have an amazing orthotist who makes carbon fiber ankle foot orthotics (AFO) for me. The device inserts into my shoe and holds my foot up so that I no longer trip and fall when I run!
However, since my right foot is in a stationary position, most of my running is propelled by my left leg. My right leg is just along for the ride. Furthermore, I have had several exacerbations that left my entire right leg weak. All this contributes to being a slower runner.
But at least I never gave up and found a way to keep doing the sport I love! Since 2008, I have completed 30 half marathons, 30 full marathons and one 30-mile race with an AFO strapped to my leg!
Q: In what ways do you address those affects when preparing for a race or an event?
Cheryl: I address foot drop with the AFO, but I do have issues with heat, too. In general, nerves don't conduct well in the heat, and it's worse for people with MS because the lesions in the brain and spinal column impede electrical impulses.
It takes more energy to reroute the signals. I really slow down when it's hot, so I do most of my training runs on a treadmill with fans all over me. Or my husband and I will go for a long run starting at 5:00 AM.
When race day comes, and if it's going to be hot, I just have to realize I'll be slower. In my mind, there is no option to quit. I am new to Dr. Cool and I'm excited to see how I perform in a hot weather race with Coolcore!
Q: What are your goals for 2016?
Cheryl: I have set a goal to be the first person with MS to run 7 marathons on 7 continents in 12 months! My adventure starts with the Cape Town Marathon in September, followed by Buenos Aires in October and Honolulu in December. In 2017, I have Antarctica in January, Tokyo in February, London in April and Christchurch, New Zealand in June. At least that is the plan for now—I have to do a lot of fund raising to make this dream a reality!
You can follow Cheryl's progress on her mission to run 7 marathons on 7 continents on her website or right here on the Dr. Cool blog! You can also help her reach her epic goal by donating to her fundraising campaign on her CrowdRise page!
National MS Awareness Month: Q&A with Lindy Haaglund
For National MS Awareness Month, we wanted to gain some insight and understanding into this debilitating disease from those who live with it. On of the many obstacles MS-affected athletes often battle is overheating, some have found that Dr. Cool chemical-free cool apparel helps to alleviate and regulate these overheating issues. Our awesome team of ambassadors includes three athletes who train, compete, and live through the effects of multiple sclerosis. One of these athletes is Lindy Haaglund, avid mountain biker and Idaho native.
Lindy has never let anything stop her. She has a passion for all things sports—from being active and physically fit to the nature of competition in general. She got her start in long distance running, but between being diagnosed with MS and displacing her hip during a race, she turned to mountain biking instead.
Since then, Lindy has been competing in races all over the Pacific Northwest and continues to push her limits. We recently contacted her and asked what it's like to be an athlete with MS, as well as what her plans are for 2016!
Q: How does MS affect your performance as an athlete?
Lindy: If you have ever ran a race, either cycling or running, you can relate to the feeling at the end of the race when you have pushed yourself to a point where you have no more to give. Your muscles ache and twitch, your legs don’t want to move, your arms are weak, and even lifting the water bottle to your mouth is troublesome.
Mentally, you're fried—your brain keeps saying you're not going to make it, and your body temperature is sky high. Now, imagine if this is how you felt not at the end of the race, but at the beginning. This is my reality as an athlete with MS, and this is how I start my races.
Q: How do you address these affects when preparing for a race or an event?
Lindy: MS affects everyone differently. For me, I have to find ways to deal with my diagnosis and prepare for my race that not only gets me to the finish line, but to the podium. Hydration and diet is key days before—I am focused on what I am drinking and eating with that race in mind. I'm also glued to the weather, making sure my kit is dialed in to help me stay cool for as long as possible.
I also do a lot of meditation and visual training. I have to block out my pain, visualize my numb foot staying on the pedal, visualize both my legs pedaling equally, and visualize me standing on that podium. I also have my pit crew in place to help me before, during, and after my races, since my needs can and do change so quickly. Honestly, without my support I would not be able to do what I do.
Q: What are your goals for 2016?
Lindy: Oh, I have high expectations for 2016! This year my main focus will be the Idaho Enduro Series, which will have five stops this season. The women that compete in this series is deep and I love a challenge! I will also be racing Cross Country this season—having already competed in California and placing first in my category, it looks like this season is off to a good start! Outside of racing, I plan on volunteering with the Boise Parks and Rec Adaptive Program, which gives adults and children with varying disabilities access to adaptive bikes and an opportunity to experience the freedom that comes along with riding!
You can follow Lindy through her Instagram account @seelindyride, and through the Dr. Cool blog!
National MS Awareness Month: Q&A with Marisol Beigert
This March is National MS Awareness Month, and the Dr. Cool team is focusing on gaining valuable insight from our friends and trusted ambassadors who manage to stay active despite having the disease! For this article, we consulted with runner Marisol Beigert for some insight to living and competing with MS.
Marisol was diagnosed with MS back in 2006, and started running as a way to help her condition. Through running, yoga, strength training, meditation, and other activities, she's managed to overcome the effects of MS and stay committed to what she enjoys doing. Marisol is a part of three running groups and charity organizations, and is deeply involved in her community. Last year, at the Disney Wine and Dine Half Marathon, she and her group raised $300,000!
We set up a brief Q&A with Marisol to discover how she copes with MS, and what she plans on accomplishing this year!
Q: How does MS affect you as an athlete?
Marisol: I have to treat every day as a new day with having MS and being an athlete. For the most part, I am OK and can do what most people can do, but I do have my limitations. When I am in a flare or recovering from one, I have to listen to my body and see what doesn’t feel quite right and adjust my workout. If my legs are numb and I can’t go and do my planned interval training, I may switch that day to an easy run, strength training, or yoga.
I also have to plan—I have to make two, actually—plan A and plan B. I never know how my body will react to a workout intensity or sudden change in body temperature. I also have to make sure I take whatever medicine I need for the particular MS issue I’m having. I don’t like to always be on medicine, but sometimes I just have no choice. I have a great neurologist and he provides me with an arsenal of necessary medicine so that I can function every day.
It has taken me a few years to figure all of this out, and even when I think I know, the MS can throw me off my feet. What I have found is that as long as I’m consistent and do one of my workouts every day and rest I can try and beat the MS and how it affects me that day. I can’t give up trying, and that is what makes me an athlete.
Q: In what ways do you address the effects of MS when preparing for a race?
Marisol: In my few years of racing, I have been very lucky to be major-MS-issue-free the day of an event. I have had lingering issues that most of the time is considered my “normal," but I have learned over the years what medicine, if needed, I should take. Sometimes I just need to suck it up and know this is my “normal” right now, and there is not much I can do to make those physical issues go away.
A lot of planning comes into play, just like other athletes. For me and my MS, I scrutinize the temperature in the warmer months. I get overheated very easily. Like most runners, a 45 to 60-degree cloudy day is my best friend. But anything over 60 and my plan changes to plan B. All race planning involves knowing where all the water stops are on the course. I make sure both my Dr. Cool Multi Chill and Chill Bands are packed. I use the course water stops to re-wet both of these wearables and pour water over my head to help keep my core as cool as possible. If the temperature isn’t too hot, I can race wearing my Dr. Cool Cap or Cooling tank or shirt.
Being prepared and wearing these items is everything I can do to prevent me from overheating during a race. Sometimes I have not been able to avoid overheating, and that’s not easy to handle mentally when you’re out there running in mile eight of a half marathon, but I think the mental determination of getting me through that race is what also helps me handle my MS on a daily basis. I just can’t give up on myself—ever.
Q: What are your goals for 2016?
Marisol: My goal for 2016 is to get faster, just like any runner's goals (laughs). But one specific goal for this year is to run a faster Half Marathon at the Hudson River Walkway race on June 12th.
I have a bucket list event, the NYC Half Marathon. I will be running this on March 20th as part of the Race to Stop MS team. I hope that by me running, I can show how MS affects everyone differently and what one person is doing to overcome it. I have a few fall races I would like to do that include the Hartford CT Half, the Staten Island Half, and the Runners World Half.
When it comes down to it, my main goal for 2016 will be to stay in the best shape I can to help lessen the affects MS has on me!
You can follow Marisol on her Instagram account @msrunner26 and through the Dr. Cool blog as she completes her events!