June 27, 2010 Keep cool with different workouts in the summer I am sure that most of us have noticed that those summer temperatures are upon us. Runners especially notice the hot weather. The weathercasters may list a number, but the heat index makes it seem several degrees hotter. Caution is always advised when running in hot temperatures; and if you have not been running most every day, allowing your body to acclimatize, you need to start to begin by going slow and short - slow pace and short distance. While it is not impossible to run in hot weather, and even enjoy the warm sun during the run, it may be an opportunity to try other forms of aerobic conditioning during these hot days. The most obvious alternate form of conditioning in hot weather is taking a swim in the San Marcos River. Even after a run, a quick jump into the water is very refreshing. The initial shock of cold water feels great; and the toughest part of this is getting out into that hot temperature again. It might be a good alternate to run on one day and go for a swim on the next day. If you want a good workout, try swimming upstream for a ways. I have seen some swimmers trying to swim upstream; and they liken it to a runner on a treadmill and not going anywhere. If you are worried about the outside temperature being too hot, that indoor treadmill is a good alternate. It is an easier run, since the surface is moving and you do not have to propel yourself along that unforgiving pavement. By turning the speed of the treadmill up, you can work on achieving a faster leg turnover that will carry over to a finishing kick during a race someday. A good bicycle ride is another means of getting in that cardio workout. The difference is that the bike moves at a much faster speed, and the wind helps keep the effects of the temperature down. While a run of 30 minutes is a good time for a running workout, a biker can probably handle pedaling for an hour. Checking the heart rate for a bike ride and a run is much closer than most people think; and the faster and harder you pedal, the closer it becomes to a hard run. While a bike ride is a bit cooler, that does not mean that you can push it too far, as the heat is still there; and adequate fluid intake and riding a cooler or shady stretch is always advised. Whether you swim, pedal, or run, the effect of fitness is still there and beneficial. The fitness routine using a variety of methods is good because you use different muscle groups; and that alone helps prevent overuse injuries from doing just one form of exercise. While different muscle groups on the skeletal body are used with the various training methods, the muscles that do not change in terms of benefits are the heart and lungs. Using a variety of training methods can actually benefit one another in terms of fitness and condition. Biking for a longer time can carry over to that last mile in a running race. Swimming builds arm and shoulder muscles that help keep the body upright during a run; and the rhythmic breathing in swimming aids in breath control during a run. Summer temperatures can lead to positive outcomes and keep some variety in your workouts, and will probably be better for you in the long run. Remember that the Firecracker 5K Evening Run is this Thursday evening, July 1 out at the River Ridge Park starting at 7:30 p.m. Day-of-race registration begins at 6:30 p.m. if you have not taken advantage of early registration. A nice evening run is a great way to start the July 4th holiday festivities that will be going on down at the park this weekend. Dr. Maurice Johnson - better known around San Marcos as “Moe” - is a professor in the Department of Health, P.E., Recreation and Dance at Texas State University - San Marcos. Moe has been a fixture in the San Marcos running community - both as a runner and race organizer - since way back when Moby Dick was a minnow. His column on running and fitness appears each Sunday in the Sports section of the San Marcos Daily Record. • Recent “Running With Moe” Columns • Home • About the Club • Current News • Club Runs • Places To Run • TX Running Clubs • Running Links • Useful Stuff Upcoming Races • Race Results • Country Roads 10K & Kids Run • ARA-Moe’s Better Half Marathon • “Running With Moe” Contact Us!