News Release
June 2006
Bethlehem, Pa., June 19, 2006 –"Some like it hot. Baseball pitchers, surfers,
and bathing beauties, are typically first in line. But long-distance runners, be they
serious racers or fitness joggers, are usually less enthused," said Mark Will-Weber,
former senior editor at Runner's World Magazine, cross-country and track coach at Moravian
College, and author of two books on running.
"Although most runners are pleased when they can finally forgo their winter running
gear for a pair of shorts and a singlet in those balmy days of spring, soaring summer
temperatures bring on special problems. Rising mercury can make running uncomfortable
and, at its most extreme, even potentially dangerous with the likes of heat stroke and
severe dehydration," Will-Weber continued.
Here are some quick tips on how to handle the heat when it comes barreling in with all
the sizzle of a Roger Clemens fastball.
DRESS FOR THE TEST
Those cotton running t-shirts you get
for entering a race are probably fine for the post-event picnic, but when temps rise
(70 degrees and above) and humidity hovers (50 percent and up) then it's time to get
it in gear - special summer running gear, that is. Think lightweight and light in color.
Micro-fiber wear (such as "CoolMax")
with mesh is the way to roll. If you run in a singlet (a racing vest without shoulder
covering), don't forget to lather on the sunscreen (preferably something above SPF
25).
THINK A LITTLE SHADY
Go for the shade -- and go for the shades. A running route beneath a canopy of towering
maples and oaks is a better choice than a treeless urban thoroughfare, choked with cars
- and exhaust fumes. Trees (and grasses), however, can kick up your allergies. Because
pollen packs more of a punch when it gets blown around (in your eyes and up nostrils),
think about a pair of lightweight running shades. Sunglasses help against pollen and
protect against the sun at the same time. Allergy suffers also do well to plan their
workouts in late afternoon or early evenings, since pollen levels tend to be higher between
dawn and mid-morning.
BOTTOMS UP
Drink before you run, and drink during your
run. Even a 30-minute jog on a warm July day might require 16 ounces of fluid. Don't
trust your "thirst mechanism" to get you "on
the level" in terms of fluid; by the time runners feel thirsty, it's usually too late.
The body can't replenish fluids as rapidly as it sweats on those true "dog days." Remember
that some decongestants (such as allergy sufferers might take) can also contribute to
dehydration; likewise for other popular beverages such as coffee and alcohol. (So save
that mug of beer for several hours after your run!) Sports drinks have a bonus of replenishing
glucose (which will give your blood sugar a quick "boost") and salt, but pure cool water
is still a great way to go. On race days, runners sometimes like to try a "half and half" -
half sports drink, half water.
TURN THAT STUFF OFF!
My father used to yell that up the
stairs when I was booming the Rolling Stones on my stereo way back when. Turning it off
is actually a good idea if you are out running; leave your portable music for the beach.
Why? Because you really take away one of your most valuable "safety senses" - hearing - if you insist on "plugging in" while you're
running. You might not hear that mountain biker yell "On your left!" when he comes screaming
down the trail behind you - regardless if you're listening to The Sex Pistols or Mozart.
THE COMPETITIVE EDGE (Two Good Tips For Free)
Beginning
runners competing in races can sometimes get anxious when it comes to taking sports drink
or water at the aid stations. Here's how to "handle it": First, try to get
a cup near the end of the aid station table; that way you'll avoid a lot of the "traffic" from
other runners stopping at the same table. The trick is to avoid "rush hour." Second, "pinch" the
paper cup - don't try to grab it with an open palm because when you're fatigued from
racing, you just might drop it. Instead, pinch the cup at the top - so that as you glance
down at the cup, you will see a "figure eight." Using this method will allow you to hang
onto the cup, and down its contents with greater ease because your "pinch" has helped
you form an easy-to-drink-from funnel.
Will-Weber recently released his second book, The Running Trivia Book: 1,001 Questions
from the Sprints to the Marathons. The book was published by Breakaway Books,
the same company that published Will-Weber's first book, The Quotable Runner.
Though he began his career as a sportswriter, Will-Weber is in his nineteenth year of
coaching Moravian College teams. In recent years, he has found great success with the
women's squad, reaching the Middle Atlantic Conference Championships in 10 of the last
12 years and finishing in the top 10 at the NCAA Championships six times since 1993.
He was named the Women's Mideast Region Coach of the Year in 1993.
The Moravian men have also enjoyed Will-Weber's guidance, achieving a 50-15-1 record
during his tenure. As an assistant track and field coach, he has worked with a dozen
All-Americans including three national champions and two runners-up. Prior to coming
to Moravian, he held coaching positions at Lehigh University and at the high school level.
When he is not leading Moravian's teams to victory, he still races competitively. Will-Weber
is a former member of the Saucony National Racing Team.
Despite being published several years ago, The Quotable Runner continues
to capture new audiences. Both The Running Trivia Book and The Quotable Runner are
available at Barnes & Noble, Borders, and "running specialty" stores or through
direct purchase from Breakaway Books.
