FITNESS Running in different weather conditions

Take the weather with you


Running in different conditions

Personal Trainer
Paul O'Brien

Unfortunately, you cannot take the weather with you when you are training. For me, the perfect conditions for running outdoors are calm, cool and slightly cloudy, with perhaps a slight drizzle as you hit the meat of your session.
The reality, though, can be very different. However, varying weather conditions does not have to translate to a negative training experience. The following tips will help you combat anything you might face in the great outdoors.
Prepare – You can prepare for weather conditions on a couple of levels. Mentally, you can simply accept the conditions as they are and not allow them to affect your performance. A short visualisation exercise, where you picture yourself training well in all conditions can help program your brain to overcome associated negativity. And when the brain is on board, the body will follow. Physically, simple preparations for the conditions will help keep stress at bay.
Gear – Footwear, proper socks, a lightweight rain jacket and running cap and gloves. Excellent lightweight items like these are widely available and can be packed into a lightweight running pouch.
Wind – If you are facing into a head-wind, resist the temptation to go all ‘Rocky’ on it. It will defeat you. However, leaning further forward and increasing the tempo of your arm swing will save you time with little added energy loss. Use tail-winds to your advantage and allow your body to be carried along – bliss!
Rain – Rain’s both a blessing and a curse. In hot, humid conditions it can add pep to your step while cooling you down. A lot of runners tend to tense up when training in heavy rain. Take particular notice of your facial and arm muscles and ensure they are relaxed. Tense muscles burn more energy and can contribute to cramps. Take extra care on rough terrain during heavy rain.
Sun/Heat – The major consideration when training in the sun or heat is overheating and dehydration. Overheating occurs when your body temperature rises and the temperature-control system (sweating) is overloaded. This can occur in high humidity when sweat evaporates from the skin less quickly, but can also be brought on by conditions such as obesity, fever, alcohol, poor circulation and heart disease. Overheating can lead to heat-stroke or heat-exhaustion. Symptoms include muscle cramps, headaches, dizziness, confusion and nausea. If you experience any of these you should immediately rest in a shaded area, remove excess layers and cool the skin with water. If you can, slowly sip an isotonic drink to replace lost salts and seek medical assistance. Dehydration can affect you before you even notice it. Feeling thirsty is one of the last signs and by then, you are already somewhat dehydrated. A 2 per cent level of dehydration is enough to impair performance, with a  5 per cent level enough to impair performance by about 25-30 percent. Make sure you drink plenty of water before, during and after exercise.
Snow – Just don’t go there unless you’re training for the Antarctic marathon!

Paul O’Brien is a certified personal trainer with the American Council on Exercise and a qualified life coach. He runs his own business in Westport and is the creator of Bootcamp West, an exciting and challenging exercise programme in Westport. For details of upcoming classes, visit www.bootcampwest.com or e-mail paul@bootcampwest.com or telephone 086 1674515.