Runner gives tips to battle heat

Carolee Luther does not like to carry a water bottle when she runs.

"Some people do. I don't. But, I always know where there is water," she said.

For example, running on the Chattahoochee Riverwalk, Luther knows just how far to go to get to the next fountain.

The president of the Columbus Roadrunners said it is important to keep hydrated when running and never more so than now.

"It really does not take long for the heat to get to you this time of the year. August is usually our hottest month," she said.

To stay hydrated, she suggests drinking water the night before you run as well as about four to six ounces right before you begin.

Drinking too much at the start could upset your stomach.

Though she prefers water, she said many find gulping a sports drink better because it replaces the electrolytes lost with perspiration.

Since the drink has more flavor, a runner is likely to drink more.

Luther said drinking alcohol before running should not be done because it has a dehydrating effect.

"Don't drink anything with caffeine," she said.

The runner has other tips for those set to run during the summer.

One of those is to not run in the hottest part of the day.

"Early morning and early evening is the best. That's what great about summer is that there is so much daylight," she said.

Not only should someone wear light- colored and loose-fitting clothing but something made of light material.

"A polyester cotton blend, something, that is breathable, is best," she said.

Clothing with mesh is good.

Even if you are trying to lose weight, she advises to not wear a sweatshirt or sweatpants.

"It's not safe because your body temperature already rises when you are running. Besides, you'll only be losing water weight. You'll put it right back on," she said.

Luther said if you have not been running, you should first acclimate yourself to the heat over a couple of weeks. Perhaps, do small chores outside.

She said when running plan a route with shade.

"There is plenty of shade at Cooper Creek and on the Rails to Trails," she remarked.

Also, you do not have to go at a fast pace to get the benefits of running.

A problem runners face is blisters and chafing, both caused by friction.

"Get the right shoe size. I recommend getting a shoe a half size too big because your feet will swell," she said .

Some runners apply an ointment such as Vaseline or Body Glide to body parts which may become irritated.

Although it sounds like something few would forget, Luther said people need to put on sunscreen and suggests wearing something on the head.

"A hat with mesh or a visor will do," she said.

She said to be sure to watch for signs that you might be having a problem and take them seriously.

You might be in trouble if you get a headache, cramps, nausea, visual problems or begin feeling dizzy.

Luther, a nurse, has been running since she was young child.

"I find it very relaxing and it gives me time to think," she said.

She said it said it is always good to run with others. Columbus Roadrunners has about 400 members. It sponsors several events during the year, for example, Saturday, the Lakebottom 5K will begin at 8 a.m.

Columbus Roadrunners is a volunteer organization founded to promote the fun of running and physical fitness. The club holds group runs and provides training from beginners to marathoners. She said everyone is welcome.

For more information go to columbusroadrunners.com.

This story was originally published August 3, 2015 at 12:24 PM with the headline "Runner gives tips to battle heat ."