Runners in Texas know that summer weather gets warm, and sometimes hot. This past week hot has reached an uncomfortable hot. With temperatures over 100 degrees, running outdoors becomes a dangerous activity. There is the danger of heat related problems, and to a lesser degree, there is the possibility of getting sunburned. The sun burn problem can be helped with a good sun screen application before a run. The only advice I can give is be careful when you put it on your face. From experience I can tell you that when you start to sweat, and beads of sweat starts to run down your face, it brings along with it the sun screen. When sun screen gets in your eyes it is one painful experience.
When it gets extremely hot and weather reports in the media mention the temperatures as “dangerously hot” it is time to take alternative ways to get some exercise. One alternative is to head indoors where there is air conditioning. There are a large number of alternative methods to get a run type of a workout. There are various types of indoor tracks that can be used. It is not the scenic benefit of running outdoors but you can still run. Some schools and gyms have an indoor track that can be used. If you are fortunate to find a track around a football practice field that is about the best as it is usually about a quarter of a mile in distance. If it is around a basketball court things get a little more complicated. I ran on one indoor track that took 12.5 laps to make one mile. That means that if I wanted to run five miles I would need to run 62.5 laps around the track. When I run there is a tendency to get lost in thought at times. Trying to stay focused counting over 62 laps is almost impossible. Can you imagine training for a marathon and wanting to get in a 10 mile run?
The most common form of running indoors is the treadmill. A good treadmill has programs for interval training, various levels of inclines, and several selections of workouts to follow. Running on a treadmill is easier than running on the road. This is because the contact with the treadmill is moving when your foot hits the surface and the effort you usually use to propel yourself forward is not required. The best part of running on a treadmill is that it is the same as actual running. It helps if there is a video, or television, to watch while you pound out the miles.
For help with hill running there is the stair master machine. For getting leg strength for running there is not much else to compare to a stair master workout. To get maximum benefit there are a few things that are necessary. One is that the distance of each step should be at least eight inches high. Watching several people do a minimum of one or two inches, and think they are getting a good workout, is a problem. The other point in getting the most out of a workout is to use the supports for your hands for balance only. Some people literally support over half of their bodyweight on the supports and that takes away any benefit of improving leg strength. Combine the very low leg lift distance and leaning on the supports makes a stair master workout almost a non-factor.
Another machine that simulates running is the elliptical machine. The elliptical machine is somewhat like a combined treadmill and stair master workout. The runner still gets the movement of running as well as the lifting of the feet similar to an actual run. Most machines will have settings that will let the runner adjust how high the knee lift will be. There are some of the elliptical machines that will have a feature built in so that you will get the same running like movement, but the legs will be moving backwards in a reverse running motion. It adds a little variety to a workout. The same guidelines should be followed as with the stair master and use the hand supports for balance only.
Probably the best non-running simulation workout is the stationary bike. There is still an up and down motion for the legs and a good stationary bike offers a variety of programs to follow. The resistance on the pedals can be changed, the speed, or revolutions per minute of the pedals, can be varied to simulate interval training. The key to getting a good workout on a stationary bike is to keep the rpm (revolutions per minute) between 60 – 90 rpms. Having an rpm rate much below 60 rpm is good for loosening up the muscles of the legs, but for cardiorespiratory endurance, there is not much benefit.
If all else fails there is always swimming. The best swimming is in the river, but a pool is the next best alternative. Swimming is not the best for keeping leg strength but can be good for the heart rate and cardiorespiratory endurance. The same protocols for running can be used in swimming. Swim fast, swim slow, do a vigorous butterfly stroke, or a very easy float on your back lap. One good point about swimming is that it is great for working on breathing. A quick intake of air followed by a longer exhale with each stroke is a good benefit. And for beating the summer heat, a cool dip in the river, or pool, is one of the best methods.
