Summer running can get HOT
My body does not respond well to running in extreme heat–add in humidity, and I’m reduced to what feels like a soggy jog.
Over the years, through trial and error, I’ve acquired a repertoire of tricks to keep myself cool. Recently I looked into the science behind my best tricks and realized why they actually do work.
When running or exercising in extreme heat, your core body temperature rises. When it rises too high, and is unable to cool itself, symptoms of heat exhaustion or heat stroke may begin. Pretty well known knowledge from WebMD.
But, I found this nice little timid-bit that I suppose I already knew, but just makes it all make sense–and it’s just nice when something can make sense every once in awhile 😉
Pulse Points
Our bodies have a number of pulse points (completely different from ‘pressure points’) where blood vessels run closer to the surface of the skin–this also means our blood is closer to the surface. Think of your neck and inside of wrist where, if you are a low tech runner, you would physically take your pulse. This detail explains why pulse points are effective in helping to cool down a person’s core body temperature. The blood, since it is closer to the surface of the skin, can be cooled by ice or cold water and therefore cool the body’s core temperature as it circulates throughout.
I’m no doctor, but I’m a runner and triathlete who has almost overheated numerous times. I can vouch for the effectiveness of using pulse points to help cool me down.
The first race that comes to mind is Rhode Island 70.3 where I’m sure you could’ve fried an egg on the road. They were supplying sponges at the aid stations that were soaked in ice–I don’t know what would’ve happened to me without them.
Obviously while running, there are only so many convenient pulse points to take advantage of. I would sweep the sponges over my neck and wrists, then tuck them into the straps of my tri top for safe keeping–and extra cooling–until the next station.
At Ironman Louisville on a 95 degree day in August, our race had about a 15% DNF rate–one of the highest. Problem was, swimming in the 85 degree river, many people didn’t even realize they were beginning to overheat. My husband included.
Strategies for Utilizing Pulse Points to Keep Cool While Running
Pre-Cooling
I’ve read about actual cooling vests to utilize before a race, but if you’re like me, the closest I will get to pre-cooling is to make sure my hair is wet. I will also ( in extreme temps) douse myself with water before the race starts. For me, it makes a huge difference.
During the Race
*I keep using the word race, because if the temperatures are so extreme, you might want to think about taking the run indoors or waiting for a cooler time of day! I’m no doctor, but just some general words of wisdom!
Cold water is usually the standard at local road races, but being aware of how to use it wisely can make a huge difference. Staying hydrated is still important, but do not over hydrate (whole different set of problems!)–pay equal attention to your core body temp and symptoms that tell you things may be going downhill.
I saw this great quote recently:
The graphic in this post from Coach Suz lays it out perfectly.
Not taking precautions can equal serious medical conditions like overheating, heat stroke, and of course, a DNF. Hopefully being mindful of your pulse points, and taking specific actions to cool your core temperature by utilizing them, can give you the best chance to stay cool while running.
Check out these other great posts on running in the heat:
Tips for Safe Running in Hot Weather- Suzlyfe
Tips for Summer Running- Dancing to Running
Staying Cool Being Active When It’s Hot Outside- Coco
A Reluctant Southern Girl’s Tips for Hot Weather Running- MCM Mama Runs
Do you utilize your pulse points for cooling down?
What are your tips to stay cool while running in the heat of summer?
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Oh I needed this post…it is supposed to feel like 107 here in IN with HIGH HIGH humidity…heck i needed this and the info just to be able to play outside with my boys….I’ll be running inside today 🙁
sarah@creatingbettertomorrow recently posted…Fun Workout – Deck of Cards
I can’t even imagine 107, but I think you’re right about staying inside today!
How crazy that people were overheating in the water. Wow.
Rachel recently posted…What To Do When Injury Strikes
Yeah, super dangerous. That’s why there is a temperature cutoff for wetsuits. Of course we were not aloud to wear them, but it was still like swimming in warm bath water!
YIKES! 85 degrees in the river?! That is hot! Great post & tips!
Annmarie recently posted…Supermom Strong DVRT Workout Program!
Thanks! Yes it was gross…like warm bath water!
This is so cool Michelle. I love learning new things.
jill conyers recently posted…How To Choose The Style of Yoga That Is Right For You
Me too Jill! Glad you enjoyed it!
This is really interesting! They had icy towels at the finish of our tri the other day and it felt so great to put it around my neck afterwards. I need to do it more often. Thanks for the info and the link up
Deborah @ Confessions of a mother runner recently posted…Hagerstown Sprint Triathlon- Lessons Learned
That’s great! I’ve been at a lot of races where I could’ve used an Ivey towel at the finish!
I’ve never thought about it but yes, I do use pulse points to stay cool. I guess it’s just common sense. Since it’s going to be 100 tomorrow, this advice is very timely!
Wendy@Taking the Long Way Home recently posted…A Runner’s Gotta Do…
I was the same…used them, but never really thought about it. I thinking knowing can help use them even more effectively!
I’ve never really thought about those pulse points. I’ve been lucky enough to never run a race in extreme heat. But that quote about the pace being what kills totally makes sense.
Jen @ Pretty Little Grub recently posted…Why I’m Breaking up with Running
Yes, it’s all about finding the right pace…in all weather!
Great info. I really don’t like running when it’s hot I get miserable. These are some tips I’m going to try out for sure.
Thanks! Still miserable, just tips to help survive!
It’s been brutal lately, huh? I wear a hat with a mesh top so that it’s still breathable and I douse it in water every few miles. It really helps!
Nicole @ Fitful Focus recently posted…The Best Places To Run In Brooklyn
Haha…hope your AC is fixed, but it’s beautiful on the island today!
So interesting! And such great tips!!
Jen recently posted…4 Tips for Choosing a Dietitian & Why You Need One
Thanks Jen!
Thank you so much for including my post! And you know i love the popcorn comic 😀
Tomorrow and Friday are supposed to be crazy, and Saturday is suppose to get to 90, and my first race back is that evening! I’m a little bit worried about that…
Susie @ SuzLyfe recently posted…Hill Workouts For Every Distance Runner
Of course! That graphic was great that you had. Stay safe out there!
Just recently I read an article (goodness knows I have no idea who wrote it) about using the points on your wrists for cooling instead of dumping water on your head – such great advice!
Ange // Cowgirl Runs recently posted…The Race Photo Dilemma
Yes! Water on the head might feel great (and I still do it!), but pulse points cool to the core!
I’m not sure if the back of the neck is a pulse point, but during my last hot race I would drink 1/2 my water and pour the rest at the back of my neck… it seemed to help keep me cool.
vicki recently posted…Vegan Spring Rolls with Peanut Dipping Sauce
Well, the sides of the neck are so I suppose that’s close enough! If it works stick with it!
This is the first time i have heard 107, it is useful fo you when your core body temperature rises when you running.
Michael recently posted…The Exerpeutic 900 XL recumbent bike with pulse – Review