Tuesday, May 4, 2010

Training Under the Sun

Temperature rising! It was so hot since last week, I believe the temperature was ranging from 36-38 degrees. In my morning runs, I can already feel the heat at 6:30am. On weekends, I used to bike and run when the sun is up and it was manageable. But riding (40 km) last Saturday was so difficult as I can feel the heat pass through my bones. It was really exhausting and I have been hydrating too often. Worst, my route had an uphill climb to jamboree in UPLB. I have never sweat that much but I was dripping wet going up the hill. I was supposed to do a 10k run after, but managed to do 4.5km only as I cannot bear the heat and I started to feel dizzy (a sign of heat fatigue).

In this hot weather, some will opt to avoid the sun, while others continue their training regardless of the heat. For some they say it is a good way to test your ability on such weather so that come race day, you are used to the said environment especially if you are racing in marathon, triathlon, or even ultramarathon (speaking of which, I saw one lady ultramarathoner in LB on my way to my bike training at 12nn, I was doubting if I will continue my training but seeing her determined and focused, that got me motivated, I salute her for the effort).

However, we need to be safe also in training in hot weather. Here are some reminders for those biking or running under such condition:

1. Keep yourself hydrated – do not wait to be thirsty before hydrating, make sure you hydrate at least every 15 min. Use energy drink for those running or biking more than 30 minutes.

2. Put sun screen – always good to wear sunblock to protect your skin from UV ray and avoid sun burn.

3. Wear light colored shirt – dark shirts (especially black) is absorbing the heat and will affect your performance as well. I saw one rider up to tagaytay last Sunday wearing all black. Hope he did well, but saw him struggling already.

4. Know symptoms of heat fatigue – such symptoms are dizziness, nausea, fatigue, excessive sweating, difficulty breathing, vomiting, headache, muscle cramps. Try to cool down by foaming water in your head. If symptoms persist, seek medical attention.

5. If possible avoid training in hot weather – try to schedule runs early morning or at night. Do not risk your health, train smart.

Stay safe everyone!


  1. Very good tips you mentioned. will take note of it. but like you we like running with the colour black top. it makes us look thinner -)

  2. hehe, exactly.. but on early afternoon runs, i do wear light colors.. after losing some lbs, i did find confidence in wearing light tops..