Health Tips for Extreme Running Conditions

Endurance sports, such as marathon running or bicycle racing, are physically, mentally and physiologically demanding on the body and psyche. Individuals participating in endurance sports must be certain to maintain temperature homeostasis, as well as, minimize strain and psychological stressors during prolonged exercise.

The hypothalamus in the brain controls the body’s temperature regulators. The body’s natural thermoregulatory system will work constantly to maintain a normal body temperature, 98.6 degrees Fahrenheit, during exercise.

Extreme Heat

Hyperthermia

Over 70 percent of the body’s heat is transferred to the core during high endurance sports. The heat triggers the body to produce sweat to balance the rise in heat. When body temperature rises faster than the body is able to dissipate the heat, the body develops a risk for hyperthermia.

Extreme heat increases risk for hyperthermia. In extreme hot and dry conditions, the athlete must remain hydrated because 98 percent of the body’s heat is lost through evaporation. The body does not appear to be losing fluid because it evaporates from the skin.

Dehydration

Extreme dry and heat conditions disturb the balance of water to electrolytes in the blood and increase risk for dehydration. The symptoms of dehydration occur after 2 percent of the normal water volume has been lost. The racer may experience muscle fatigue, lower endurance levels, elevated body temperatures, rapid heart rates, dizziness, constipation, and a 30 percent performance decrease as a result of dehydration.

Drink an extra 8 to 16 ounces of fluid to avoid dehydration in extreme heat conditions. Dress lightly.

Heat Stroke, Heat Exhaustion, and Heat Cramps

Heat stroke typically occurs after prolonged exertion. The body’s thermoregulatory system cannot dissipate the heat faster than it is generated by the body’s core. The athlete may experience a heat stroke as an indicator of the problem. Heat stroke can occur in extreme hot and cold conditions.

Symptoms of heat exhaustion include dizziness, nausea, rise in body temperature, vomiting, loss of coordination and headache. Exercising in extreme heat can also result in muscles cramps because of the imbalance of electrolytes in the blood. If either occurs, stop exercising, hydrate the body, cool the body with wet towels, elevate the legs, stay out of the sun and contact a physician.

Extreme Humidity

This can be dangerous because the body is unable to sufficiently evaporate the sweat due water saturation in the surrounding air. The body perceives the temperature to be higher than actuality, because the body cannot evaporate the sweat. Stay hydrated and stop exercising, if you experience unpleasant symptoms.

Extreme Wet Conditions

It is recommended to layer clothes when exercising in wet conditions. Avoid wearing excessive amounts of clothing or the athlete will experience decreased performance from the added weight. The layer closest to the body should be polypropylene, designed to draw the moisture away from the body. The second layer can consist of a breathable weather proofing layer, such as Gore-Tex or nylon, to protect from external elements.

Extreme Cold and Wind

Hypothermia occurs when the heat generated from the body’s core is not sufficient enough to counteract the cold air in the environment and the body’s temperature falls below normal. In extreme cold, metabolic rates and some body functions are difficult to maintain. Symptoms may include, slurred speech, loss of coordination, extreme shivering, and fatigue.

It is important to wear layers, but not too many, and stay dry. Wear clothes made of polypropylene, that wick sweat away from the body. Additionally, if you become wet, change immediately. Cold, wet conditions increase chance for hypothermia. Forty percent of body heat is lost through the head and thirty percent through hands and feet. Protect the extremities by wearing a hat, mittens and extra socks that wick the sweat away from the body. Wear a scarf around the mouth to warm the air as it is inhaled. Monitor your body to avoid frozen lungs. Try an alternative form of exercise if the temperature is below zero or the wind chill is below minus 20 degrees.

Extreme Altitudes

At high altitudes, oxygen levels are reduced and increase muscle strain. Scientists believe that moderate training at high altitudes may play a role in enhancing the body’s respiratory and cardiovascular systems. Athletes are encouraged to return to sea level for high endurance training to alleviate strains on the body due to inadequate oxygen during prolonged aerobic exercise.

Water saturation at high altitudes is around 20 percent. Since there is less humidity, there is a greater chance for dehydration because the water evaporates more rapidly from the skin. In these conditions, the athlete has the impression that the body is cooler than actuality.

Exercise at high altitudes burns more carbohydrates and less fats. At high altitudes eat smaller, more frequent carbohydrate rich meals. Increase your intake of water an extra 8 to 16 ounces per hour. Take frequent naps and consider investing in an altitude tent to lower pressure while sleeping at high altitudes.

Steep Gradients

Change your stride and alternate between walking and running. This will decrease strain on muscles that may result in injury.

Poor Road Conditions

This can affect the athlete if he or she encounters uneven terrain during exercise. Injuries may include sprains, uneven muscle development, and possibly even fractures. Pay close attention to avoid injury on poorly developed roads.