For runners training for long distance races, Sundays usually mean the long runs. In St. Louis in the spring, these long runs are easily defined by the weather changing quickly from being really nice with a pleasant breeze to extremely humid and stagnant.
Ah, the joys of the weather changing to summer-like temperatures! This also made me remember how last year's half and full marathon in St. Louis in April was cut short for many runners (both by the officials and some runners simply got heat stroke) because of the crazy heat. This year much of the United States has also been experiencing above normal temperatures, so I decided to use today to give tips on how to properly train yourself in these rising temperatures!
1-You need to be acclimatized to heat before you race in it. It typically takes 7 to 14 days for your body to adjust to heat, so keep that in mind!
2-You need to be well-rested (at least 7 hours of sleep the night before).
3-Are you hydrated? This should be obvious as important, but you'd be amazed at how many people forget to hydrate properly.
4-Are you healthy?
5-Have you eaten properly?
6-Are you on any medications that may affect your body temperature regulation?
Here's a link from Runner's World that is a story on how runners from some of the hottest and muggiest areas of the U.S. deal with training in the heat: http://www.runnersworld.com/article/0,7120,s6-238-267-269-11984-0,00.html
So go out there prepared and avoid injury and sickness caused by the heat so you can dominate that half or full marathon later this spring!