| Worldwide Shipping Free U.S Shipping! |
7924 3rd Ave Brooklyn, NY 11209 (718) 238 4935 Fax: (718) 238 4936 Mike, prop. |
1. Stay Dry! Stay dryer longer by wearing the right type of training gear. Wear your moisture
management running and cycling apparel. Leave that Heavy Weight cotton tee in the draw.
Cotton gets wet, and stays wet longer causing you to chafe and sweat more.
2. Drink Up! Make sure you carry enough fluids to keep you well hydrated. Also make sure you
are consuming more electrolytes to make up for the increased sweat rates. Your body losses
important minerals during exercise. A simple rule is 60 minutes. Water is good for those work
outs 15 to 45 minutes, but once you start taking it near and past 60 minutes, you will be doing
more harm than good if you only take in water. So store a gel in your pocket or mix in some
electrolyte drink into your bottles.
3. Add 20 degrees! When you check NY 1 for a quick weather update as you lace up your
shoes, take notice of the current weather and the expected high. The expected high will give
you an indication of how hot it will get and at what speed. The current weather will lay out a
temperature foundation, then add the runner’s rule of 20 degrees. As you get 10 minutes into
your run, it will feel as if you are running in 20 degrees hotter temperature. So 70 degrees will
feel like it is 90. Again, if the high is going to be 90 for the day and you go out at 10am and it is
72, guess what, it will be 80 within an hour. So do the math, you want to wear something that
will keep you cool for 90 to 100 degrees.
4. Give Me Some Skin! Protect your skin by wearing sun block. Don’t worry, you will still get
some color, but it will help ward off some of those harmful rays. Wear a runner’s cap and
sunglasses too. This will help cover your face and bounce those rays away.
5. 7 and 7! No, not your grandfather’s drink of choice at weddings, but think 7am (or earlier)
and 7pm (or later). I can’t tell you how many times I get emails from athletes telling me that
they could only run for 20 minutes because it got too hot when running at 3pm. Yeah, no
kidding Sherlock. Avoid going out when the sun is at its strongest and the temperature is at the
index’s high. Be smart and run healthy. Take advantage of early sunrises and late sunsets.
6. Run Indoors! Sometimes we get hit with a heat wave that can last a week long. What do
you do? Why not think about the gym membership you have in your wallet? Just like during a
winter storm, running indoors is beneficial during the dog days of summer to help keep the
temperature regulated.
7. Pass the dip please. Hit the pool or take a dip in the ocean when the heat gets too
unbearable. Swimming is an excellent cross training activity for runners, it regulates your
breathing, gives your legs a rest, and also increases stamina. You can also pick a shallow spot in
the water, about 4 feet high, and run. Yes, run in the water and wear your running shoes too.
Water running will provide you with both awesome resistance and keep you cool as well.
8. Lighten Up! Hey, I know, we all look good in black, even my store shirts are black. But,
wear lighter brighter colors to help reduce the sunlight’s draw to your body. Yellows, whites,
light orange, pale blues, etc. You catch my drift, also, top it with a white runner’s hat.
9. Christopher Cross: Ride Like the Wind! Or ride into the wind. Cycling is another great cross
training activity closely related to running. So dust off the old bike seat, pump up your tires and
go for a ride. Cycling will keep you cooler longer than running and will supplement your running
routine nicely especially on the hot days that you need to get a work out in.
10. Map My Run! No, not the website we all flock to, to determine if we just ran 5 or 6 miles.
Navigate your own course and plan your training around emergency hydration. Know where all
the working water fountains are and know where your favorite convenient store is and carry a
couple of bucks for some on the run hydration.
management running and cycling apparel. Leave that Heavy Weight cotton tee in the draw.
Cotton gets wet, and stays wet longer causing you to chafe and sweat more.
2. Drink Up! Make sure you carry enough fluids to keep you well hydrated. Also make sure you
are consuming more electrolytes to make up for the increased sweat rates. Your body losses
important minerals during exercise. A simple rule is 60 minutes. Water is good for those work
outs 15 to 45 minutes, but once you start taking it near and past 60 minutes, you will be doing
more harm than good if you only take in water. So store a gel in your pocket or mix in some
electrolyte drink into your bottles.
3. Add 20 degrees! When you check NY 1 for a quick weather update as you lace up your
shoes, take notice of the current weather and the expected high. The expected high will give
you an indication of how hot it will get and at what speed. The current weather will lay out a
temperature foundation, then add the runner’s rule of 20 degrees. As you get 10 minutes into
your run, it will feel as if you are running in 20 degrees hotter temperature. So 70 degrees will
feel like it is 90. Again, if the high is going to be 90 for the day and you go out at 10am and it is
72, guess what, it will be 80 within an hour. So do the math, you want to wear something that
will keep you cool for 90 to 100 degrees.
4. Give Me Some Skin! Protect your skin by wearing sun block. Don’t worry, you will still get
some color, but it will help ward off some of those harmful rays. Wear a runner’s cap and
sunglasses too. This will help cover your face and bounce those rays away.
5. 7 and 7! No, not your grandfather’s drink of choice at weddings, but think 7am (or earlier)
and 7pm (or later). I can’t tell you how many times I get emails from athletes telling me that
they could only run for 20 minutes because it got too hot when running at 3pm. Yeah, no
kidding Sherlock. Avoid going out when the sun is at its strongest and the temperature is at the
index’s high. Be smart and run healthy. Take advantage of early sunrises and late sunsets.
6. Run Indoors! Sometimes we get hit with a heat wave that can last a week long. What do
you do? Why not think about the gym membership you have in your wallet? Just like during a
winter storm, running indoors is beneficial during the dog days of summer to help keep the
temperature regulated.
7. Pass the dip please. Hit the pool or take a dip in the ocean when the heat gets too
unbearable. Swimming is an excellent cross training activity for runners, it regulates your
breathing, gives your legs a rest, and also increases stamina. You can also pick a shallow spot in
the water, about 4 feet high, and run. Yes, run in the water and wear your running shoes too.
Water running will provide you with both awesome resistance and keep you cool as well.
8. Lighten Up! Hey, I know, we all look good in black, even my store shirts are black. But,
wear lighter brighter colors to help reduce the sunlight’s draw to your body. Yellows, whites,
light orange, pale blues, etc. You catch my drift, also, top it with a white runner’s hat.
9. Christopher Cross: Ride Like the Wind! Or ride into the wind. Cycling is another great cross
training activity closely related to running. So dust off the old bike seat, pump up your tires and
go for a ride. Cycling will keep you cooler longer than running and will supplement your running
routine nicely especially on the hot days that you need to get a work out in.
10. Map My Run! No, not the website we all flock to, to determine if we just ran 5 or 6 miles.
Navigate your own course and plan your training around emergency hydration. Know where all
the working water fountains are and know where your favorite convenient store is and carry a
couple of bucks for some on the run hydration.
| T&RFYL’s top 10 ways to Beat the Heat! |
| 7924 3rd Ave Brooklyn, NY 11209 (718) 238 4935 Fax: (718) 238 4936 Store Hours Monday-Friday 11A.M - 7P.M Saturday- 10A.M - 6P.M Sunday- 11A.M - 5P.M |
