Runner's World Run Less, Run Faster: Become a Faster, Stronger Runner with the Revolutionary 3-Run-a-Week Training Program (Revised Edition) by Bill Pierce & Scott Murr & Ray Moss

Author:Bill Pierce & Scott Murr & Ray Moss
Language: eng
Format: mobi
Publisher: Rodale
Published: 2012-04-09T22:00:00+00:00

THE ESSENTIALS: RUNNING HOT AND COLD

• Ideal conditions for running performance is 40° to 60°F (5° to 16°C) and low humidity.

• Heat and cold above and below the ideal have adverse effects on running times.

• Heat is the most dangerous and most difficult environmental condition to combat.

• Properly hydrate before, during, and after workouts in hot conditions.

• Avoid comparing training and racing times run in the heat to times run in ideal conditions.

• Reduce exercise intensity in very hot conditions.

• During hot weather, train in the early morning when the temperatures are coolest.

• Acclimatize to heat for 7 to 14 days when warm weather begins.

• The adverse effects of cold can be minimized with proper clothing and apparel accessories.

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