- Create a short loop or out and back course that is on a shaded trail, road, or path and takes you no longer than 30 to 45 minutes to complete.
- Put together an aid station cooler: ice water, sports drinks, dry towel, wet hand towel, fueling products, lotion for chafing, salty-snack (like nuts or pickle), and sunscreen. Place your cooler somewhere convenient, ideally under shade. These cooling intervals will help you relax, give you something to look forward to, cool your body, and reduces the weight you'll have to carry in water and food.
- Wear a hat or visor and make a bandana filled with ice, and wrap it around your head. Dunk your hat or visor in the ice water after each loop and soak your head with the cold, wet towel.
- As you head into the aid station, create a checklist for yourself. Fill your fluid system. Dunk my hat. Fill my ice-dana. Take my fuel. Reapply sunscreen.
- On the hottest of hot days, shorten your runs. I know, easier said than done for you die hards! And be consistent with cooling off periods: you should go no longer than one hour between intervals.
If you are a runner and have a foot problem, call our Newington, Kensington, or Middletown office to make an appointment.
Craig M. Kaufman, DPM
Connecticut Foot Care Centers
Sports Medicine Podiatrist in CT
Podiatrist in Newington
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