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#HURDLEMOMENT: Summer Running Tips Every Runner Needs To Know · Hurdle with Emily Abbate

• 0:01
  Speaker 1: What's shaken.
• 0:02
  Speaker 2: Hurdler's Emily a Body here with another installment of Hurdle
• 0:06
  Speaker 2: Moment from Hurdle, a podcast that talks to everyone from
• 0:09
  Speaker 2: entrepreneurs to top CEOs and athletes about how they've gotten
• 0:13
  Speaker 2: through tough times hurdles of sorts by leaning into wellness.
• 0:18
  Speaker 2: This week, I'm talking all about how to get through
• 0:22
  Speaker 2: a hot summer of marathon training, of running, of training
• 0:26
  Speaker 2: in general, and to do what I have a very
• 0:28
  Speaker 2: special guest, But before we get to that, my partner
• 0:31
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• 0:34
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• 0:46
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• 0:48
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• 0:54
  Speaker 2: They launched their first ever women's collection just this past April,
• 0:58
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• 1:01
  Speaker 2: pipe in July and.
• 1:02
  Speaker 1: August, so go check them out.
• 1:04
  Speaker 2: Head on over to Walago dot com, that's Wolaco dot
• 1:09
  Speaker 2: com and check them out on social media. It's at
• 1:12
  Speaker 2: Wallaco Woman. So now let's talk about summer running. Man,
• 1:18
  Speaker 2: it is hot out there. Let me tell you it's funny.
• 1:20
  Speaker 2: Every single time I sign up for a marathon, I
• 1:23
  Speaker 2: am super excited, I really am. And in these moments,
• 1:28
  Speaker 2: that's when I forget about all of the not exactly
• 1:31
  Speaker 2: ideal stuff that comes hand in hand with the last
• 1:34
  Speaker 2: time I trained for fourteen to sixteen weeks running all
• 1:37
  Speaker 2: the time. Then that beautiful first week of running happens
• 1:42
  Speaker 2: and you're absolutely stoked. And of course it's just serendipitously
• 1:45
  Speaker 2: also the first week of summer and things get really
• 1:48
  Speaker 2: intense and bam, suddenly you're reminded of the really tiring, awful, hot,
• 1:57
  Speaker 2: yucky part of.
• 1:58
  Speaker 1: Running all the time.
• 2:01
  Speaker 2: Anyway, she's been quiet so far, but I'm amp today
• 2:04
  Speaker 2: to have my first Hurdle moment.
• 2:06
  Speaker 1: Guest star Jess Woods.
• 2:07
  Speaker 2: Hello, You guys might recognize Jess's angelic voice from an
• 2:12
  Speaker 2: earlier episode of Hurdle this week. She's an Ultra marathonnor
• 2:15
  Speaker 2: and also a Nike Plus Run coach, and today she's
• 2:20
  Speaker 2: here to help me chat about running in the heat.
• 2:23
  Speaker 1: My favorite, my favorite. You just were running in the heat.
• 2:26
  Speaker 3: I was just running in the heat. I actually like
• 2:28
  Speaker 3: running in the heat.
• 2:29
  Speaker 2: Well, I'm glad because you're gonna help the hurdlers figure
• 2:31
  Speaker 2: out how to do it the right way.
• 2:33
  Speaker 3: Yeah. A lot of questions about this week, a lot
• 2:35
  Speaker 3: of questions.
• 2:36
  Speaker 2: So if you guys like what you hear today, or
• 2:38
  Speaker 2: you have more questions about training, you can always feel
• 2:41
  Speaker 2: free to reach out to me.
• 2:43
  Speaker 1: It's Emily at.
• 2:43
  Speaker 2: Hurdle dot us and of course over on Instagram. I
• 2:46
  Speaker 2: am at Emily Body at Hurdle Podcast.
• 2:49
  Speaker 1: Jess. Where do they find you?
• 2:51
  Speaker 3: They can find me on Instagram at j E s
• 2:54
  Speaker 3: l y n NYC or coach Jess dot com.
• 2:58
  Speaker 1: Love coach Jess dot com.
• 3:00
  Speaker 2: All right with that, let's get to hurdling. Okay, so
• 3:12
  Speaker 2: summer running first and foremost. Give me the first thing
• 3:17
  Speaker 2: we talk about when we talk about summer running.
• 3:20
  Speaker 3: We talk about heat and sun and humidity and staying
• 3:24
  Speaker 3: hydrated and people starting to freak out about how the
• 3:27
  Speaker 3: heck do we do this because it's going to be
• 3:29
  Speaker 3: one of those summers it feels.
• 3:31
  Speaker 2: Like it is, all right, So the first thing to
• 3:33
  Speaker 2: take into consideration when we're talking summer running drinking up hydration.
• 3:39
  Speaker 2: It goes without saying your sweat rate is a lot
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  Speaker 2: higher in prime summer heat than it is in the winter,
• 3:44
  Speaker 2: even in the spring, which means that you need to
• 3:47
  Speaker 2: have a hydration strategy.
• 3:50
  Speaker 3: Right, I would say hydrating early or the day before
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  Speaker 3: or leading up to your run is the most important part,
• 3:57
  Speaker 3: because hydrating during your run is only going to do
• 4:00
  Speaker 3: so much.
• 4:01
  Speaker 2: I co sign that, and I know that runners can
• 4:03
  Speaker 2: lose between six and twelve ounces of fluid for every
• 4:06
  Speaker 2: twenty minutes of running in the summer. To get you
• 4:10
  Speaker 2: in the right mindset to understand how much that is,
• 4:13
  Speaker 2: a Poland Spring bottle that you get from Costco is
• 4:16
  Speaker 2: just under seventeen ounces, So if you're out there for
• 4:19
  Speaker 2: an hour.
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  Speaker 1: You're sweating more than three Poland Spring bottles.
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  Speaker 3: Oh that makes me feel better. I guess I'm normal.
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  Speaker 2: So conventional wisdom says you should have at least ten
• 4:31
  Speaker 2: to fifteen ounces of fluid before you run, and then
• 4:34
  Speaker 2: consume fluids every twenty to thirty minutes or so while
• 4:38
  Speaker 2: it's going on.
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  Speaker 3: Right, right, I try and time it by I mean,
• 4:41
  Speaker 3: usually in races you have eight stations every five k
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  Speaker 3: so I try to at least hit that. But honestly,
• 4:49
  Speaker 3: I try and hit every park every sprinkler, any public
• 4:53
  Speaker 3: water fountain that I run.
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  Speaker 2: Into, I'm hoping that you're just drinking out of the
• 4:58
  Speaker 2: public water fountain and not out of the sprinkler.
• 5:01
  Speaker 1: Oh I drink out of Yep, no shame from coach Woods. Okay.
• 5:06
  Speaker 1: So hydration is important.
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  Speaker 2: It's also which we need to make sure we mention
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  Speaker 2: important for afterward. So not just drinking during, but once
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  Speaker 2: you're done, don't rush on to the next thing.
• 5:16
  Speaker 3: Take a beat, right, And I like to use more
• 5:20
  Speaker 3: than just water when hydrating after the run, So I
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  Speaker 3: like to mix in whatever your electrolyte favorite is and
• 5:28
  Speaker 3: then also start getting not only water electrolytes, but then
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  Speaker 3: start getting some sugars and carbs replenished as well.
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  Speaker 1: Super important. Okay.
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  Speaker 2: Next thing to take into consideration when summer running.
• 5:42
  Speaker 1: Beat the heat man.
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  Speaker 3: Right, right, So I just did a track workout this
• 5:47
  Speaker 3: morning because I saw that it was going to be
• 5:50
  Speaker 3: ninety degrees today in the heat of the day and
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  Speaker 3: even come six pm tonight. So I decided to beat
• 5:57
  Speaker 3: the heat this morning and run at six forty five
• 6:00
  Speaker 3: in the morning.
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  Speaker 1: Yeah, I mean this.
• 6:01
  Speaker 2: Over the past weekend, I am just getting into the
• 6:04
  Speaker 2: Chicago long runs, doing one about eleven miles.
• 6:08
  Speaker 1: On Saturday, and my alarm was set for five point thirty.
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  Speaker 2: I was meeting a friend at six fifteen and we
• 6:13
  Speaker 2: were done by eight o'clock. But even so, getting done
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  Speaker 2: by eight o'clock, you're still I was my sweat rate
• 6:20
  Speaker 2: at least six pole in spring Bottles.
• 6:24
  Speaker 3: It was hot out there, I know, and sometimes I
• 6:27
  Speaker 3: do the opposite with my long runs. So last weekend
• 6:30
  Speaker 3: I waited until the sun went down, actually, and it
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  Speaker 3: was a huge difference.
• 6:35
  Speaker 2: Of course, when you do stuff like that, though, you
• 6:37
  Speaker 2: need to be mindful about night running.
• 6:39
  Speaker 3: Yes, yes, yeah, I mean in New York we're a
• 6:42
  Speaker 3: little biased because we always have street lights. It's not
• 6:47
  Speaker 3: like running out on country roads. But yeah, make sure
• 6:50
  Speaker 3: you have your head lamp, your reflective gear. But sometimes
• 6:54
  Speaker 3: running after the sun goes down is feels exponentially better.
• 6:58
  Speaker 2: I was walking down the street last night and I
• 7:00
  Speaker 2: had the thought to myself, Wow, it would be really
• 7:02
  Speaker 2: nice to be running right now.
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  Speaker 1: But I was like, you did this already today. Feel
• 7:05
  Speaker 1: it in reel it in Okay. Next summer running tip,
• 7:10
  Speaker 1: slow the f down, low down.
• 7:14
  Speaker 3: Yes. I like to tell everyone to run by effort
• 7:19
  Speaker 3: and run by feel. Whenever it hits these high temperatures
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  Speaker 3: and high humidities, your body is working a lot harder
• 7:27
  Speaker 3: in this heat and humidity. Running it, let's say, an
• 7:31
  Speaker 3: eight minute pace than it would in the fall when
• 7:34
  Speaker 3: it's fifty degrees and lovely, those paces feel different, so
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  Speaker 3: adjust your pace by running on feel. You should know
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  Speaker 3: what a hard effort feels like. And you can tell
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  Speaker 3: even if you don't know what your half marathon pace
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  Speaker 3: marathon pace feels like. You can do the breath test,
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  Speaker 3: so if you feel like you're getting out of breath,
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  Speaker 3: you can't hold a conversation. Dial it back, right.
• 8:00
  Speaker 2: And for someone that's training with a specific time goal
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  Speaker 2: in mind and they know that speed work is important,
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  Speaker 2: but again we're talking summer running, it's really rough out there.
• 8:10
  Speaker 2: Would you say that dialing it back is still okay
• 8:13
  Speaker 2: to get them to their goals? Or should they at
• 8:15
  Speaker 2: some points like take the run inside or what would
• 8:17
  Speaker 2: you recommend to them?
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  Speaker 3: I would still run by effort. So tonight, for example,
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  Speaker 3: we will be running at half marathon pace effort totally
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  Speaker 3: different at six pm when it's ninety degrees versus running
• 8:30
  Speaker 3: in the morning. Maybe you can be more focused on
• 8:33
  Speaker 3: your numbers, but I would say try not to get
• 8:35
  Speaker 3: too caught up on the numbers and what your watch says.
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  Speaker 3: Even if you are training for a specific time, it's
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  Speaker 3: totally okay to run by effort, and you can take
• 8:45
  Speaker 3: advantage of indoor running if you have access to a treadmill, right,
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  Speaker 3: that's an easy way to beat the heat. My only
• 8:54
  Speaker 3: advice would be to not let it become a crutch.
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  Speaker 3: Even though it's hot in humid outside, there's always to
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  Speaker 3: stay safe and get.
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  Speaker 1: Your runs in outside totally.
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  Speaker 2: And then even if you are smart enough to not
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  Speaker 2: run in the prime time of the day, regardless if
• 9:10
  Speaker 2: you're running early in the morning, it's critical in the
• 9:13
  Speaker 2: summer to make sure you're putting on sunscreen.
• 9:16
  Speaker 3: Oh yes, good.
• 9:18
  Speaker 2: Tip, thank you, thank you. I mean, even when it's cloudy.
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  Speaker 2: I think it's something that a lot of us like
• 9:22
  Speaker 2: completely overlook. It's like it's cloud outside, it's fine. But
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  Speaker 2: according to the Skin Cancer Foundation, up to eighty percent
• 9:29
  Speaker 2: of the sun's rays can pass through the clouds, which
• 9:32
  Speaker 2: means that at all times SPF is cool.
• 9:35
  Speaker 1: They say that if you're.
• 9:36
  Speaker 2: Going out for about an hour or less and you
• 9:39
  Speaker 2: just apply before you head out, that's cool. If you're
• 9:41
  Speaker 2: looking upward after ninety minutes, that's when experts would conventionally
• 9:46
  Speaker 2: say to tuck something in your pocket to kind of
• 9:48
  Speaker 2: reapply later on. Especially with all that sweat, it's going
• 9:51
  Speaker 2: to wash away pretty quick, Yes, pretty quick?
• 9:54
  Speaker 3: All right?
• 9:54
  Speaker 2: What other tips you have for our summer runners coach Woods.
• 9:59
  Speaker 3: It's the same ish tip is running by feel and
• 10:02
  Speaker 3: running by effort. But if you train with a heart
• 10:04
  Speaker 3: rate monitor or if you train with a watch with
• 10:07
  Speaker 3: heart rate, it's all about keeping that heart rate down.
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  Speaker 3: So that's a good indicator of okay, how much should
• 10:14
  Speaker 3: I slow down? You don't want the heart rate to
• 10:16
  Speaker 3: be spiking and peeking. That means you're working way harder
• 10:20
  Speaker 3: than you should be. So another tool you can use
• 10:23
  Speaker 3: is heart rate during the during.
• 10:25
  Speaker 2: The summer months totally, and I mean that goes hand
• 10:27
  Speaker 2: in hand with listening to your body. You don't want
• 10:29
  Speaker 2: to push the envelope. Heat related illnesses are like no joke.
• 10:33
  Speaker 2: You've got heat, exhaustion, heat stroke, chills, dizziness not a vomiting.
• 10:38
  Speaker 1: All of these things are bad and we don't want them.
• 10:41
  Speaker 2: So if you start to feel a little bit dizzy, hydrate,
• 10:44
  Speaker 2: take a beat, think about it and really listen to
• 10:47
  Speaker 2: your body.
• 10:48
  Speaker 3: Listen to your body, and that's a good segue to
• 10:51
  Speaker 3: maybe every half mile, check in with your body. I've
• 10:55
  Speaker 3: talked to my physical therapist at finish Line, Carly Graham,
• 10:59
  Speaker 3: and she gets concerned about people running stiffer and more
• 11:03
  Speaker 3: tense because they're worried about the heat, and they're hot,
• 11:06
  Speaker 3: and your breathing gets heavier, you stiffen up more. So
• 11:09
  Speaker 3: her piece of advice was to not only worry about
• 11:13
  Speaker 3: hydrating and all the things that we previously talked about,
• 11:16
  Speaker 3: but check in with your form every half mile, because
• 11:19
  Speaker 3: your form can also start to become compromised as you're
• 11:22
  Speaker 3: stiffening up and breathing heavier.
• 11:24
  Speaker 1: Got anything else for me, Maybe more of an extreme tip, okay,
• 11:29
  Speaker 1: since I let's finish it up on a.
• 11:30
  Speaker 3: High here, all right, since I do some desert.
• 11:33
  Speaker 2: Running, okay, and all of the desert running hurdlers out there.
• 11:38
  Speaker 3: All the desert runners, or if you're training for maybe
• 11:42
  Speaker 3: an ultra marathon, you are going to have to be
• 11:44
  Speaker 3: running in the heat of the day. You're not going
• 11:45
  Speaker 3: to be done with your race by eight am, so
• 11:49
  Speaker 3: you can't escape it. So it is kind of good
• 11:51
  Speaker 3: to practice running in the heat of the day. And
• 11:54
  Speaker 3: it's all about ice, So sticking keeping that body temperature
• 11:58
  Speaker 3: down by putting ice in a bandana around your neck,
• 12:01
  Speaker 3: putting ice under your hat, ice in your sports bra honestly,
• 12:06
  Speaker 3: anywhere that feels good.
• 12:07
  Speaker 1: I like it.
• 12:08
  Speaker 2: Awesome, perfect. I think we've given them some solid heat
• 12:13
  Speaker 2: running advice. How do you feel.
• 12:15
  Speaker 3: I feel good about it.
• 12:16
  Speaker 1: You ready to take on the heat.
• 12:17
  Speaker 3: I'm ready to take on the heat and slow the
• 12:20
  Speaker 3: f down.
• 12:21
  Speaker 1: Coach Woods, thanks for hanging out with me for hurdle
• 12:23
  Speaker 1: a moment this week.
• 12:24
  Speaker 3: Yeah, thanks again again.
• 12:25
  Speaker 2: You know the Drill at Hurdle podcast on Instagram, Twitter,
• 12:28
  Speaker 2: and Facebook at Emily a Body at j E s
• 12:32
  Speaker 2: l y n N y C. If you need advice
• 12:36
  Speaker 2: and uh another hurdle conquered. Catch you guys next time.