It’s hot here in NYC, and probably where you are too. It’s a great time to run, with a little preparation and a lot of perspiration. While I shvitz here in the dining room I’d like to offer my dear readers and patients a few tips on running in the heat of the NYC summer.
Hydrate. Duh. Yes it’s really hot and we all lose fluid in the form of sweat. It’s how the body maintains the core temperature at a nice 37. So it’s important to compensate for the losses to avoid dehydration. 8 oz of fluid per hour should do nicely. Hydrate before and during the run, and don’t be afraid to carry a belt or backpack with a reservoir of water to be used during the run. They may laugh a bit when you pass, but nobody will be laughing at the runner sprawled out on the sidewalk due to dehydration. And the humidity, oy it’s so humid! Just makes everything worse since the water doesn’t evaporate from the skin layers as easily and thermoregulation is that much more challenging.
Timing. Be wise in picking the right time to run. Early in the morning or late in the evening are obviously a lot better than high noon- and I think I just referenced three songs or Westerns. It may not feel hot when starting to run, however as the temperature climbs above 80 degrees, and the humidity makes it feel even hotter, after a few miles it will feel like the surface of the sun. Nothing like calling the spouse for a ride in the middle of a run to really make one feel like a competitive athlete.
Sunscreen. Again, duh. Don’t be silly here. Unless you are George Hamilton (no not Alexander- look him up and add “tan” to the search) you need to practice safe running, and that means a layer of protection in the form of your favorite sunscreen. The statistics are clear and even though we are all likely to spend our golden years in the waiting room of our friendly neighborhood dermatologist getting mildly malignant carcinomas unceremoniously and ignominiously removed, melanoma is no joke, and at least partially preventable.
Well that’s about it for now. Don’t think I’ve said much that my wise and lovely NYC podiatry patients don’t already know but it’s nice to have it neatly encapsulated. Summer, like my youth and hairline, is rapidly receding, so get out there and sweat a little.
See you in the office.