Posts
This discussion will have a handout that you can obtain by attending class discussion.
Our sport is pretty darn safe. We get stronger the longer we run and we develop in a number of positive ways. Barring an overtraining injury or using NSAIDs on race day, or suffering heat stroke in August you stand to run for a long, long time in good health. That said there is this crazy thing called a car on your roads and it can mess up your whole running career. When I refer you to the article (titled Collision Course) in Runners World about road safety I purposefully omit the story of terror that befalls the runner in the article’s prologue as my purpose is not to scare you and you can clearly imagine far worse than I’d ever care to write. But with two months of running under your belt, and now you are exploring new routes as well, we need to pull over and talk about those cars a bit.
To elaborate on what I have said previously and the article does not fully cover, you should have a basic kit with you on the road to take care of emergencies. This kit includes durable ID, money for a phone call, maybe a whistle, and especially as the days begin to shorten again, a way to be seen (reflector, flashlight, blaze) for road runs. While night runs do pose some additional risk you must always consider visibility for your safety and this variable is easily controlled without a shopping spree. You should begin to think about your route and say to yourself when buying running clothes, “can he see me from a half mile away” because that is kind of the minimum distance when he is hurtling towards you at a rate of 88 feet per second (about 60MPH). When you first got behind the wheel, someone spoke to you about being defensive, and that is what we are going to revisit in this lesson from the other side of the windshield.
Automobile vs. runner - You know you are never going to win this one – so no bullfighting please. You should face traffic and take off your headphones but also keep these great ideas from Jeff Galloway in mind.
Watch and prepare to make fast adjustments, many runners have had to dive for the ditch or leap the hedgerow as the motorist dropped their cell phone and reached down to catch it – losing sight of the runner and veering too close.
Plan ahead where you might jump to or which side of the turn offers best visibility
Wear reflective gear, not just at night. Think “can I be seen easily from a half mile away?”
Understand that you cannot understand the driver’s mentality. Drunk, late for church, overtired, maybe they’re texting, or unable to run and resentful of you for getting out and having such a good time. People act like they are anonymous in their cars oftentimes. So WAVE, let them know that you see them and let them see you better, be neighborly and BE the change you wish to see in the world…(you’ll be amazed how many wave back – esp. in WV)
On a separate and related note – never start something. I know it would sometimes seem glorious to jump onto the hood of the car that pulls out in front of you without looking, but this is just another form of road rage. It will not get you anywhere productive and further it may cause your friend to get clipped in a grudge match some weeks later now that the driver does not like runners. Do not even gesture, we have enough trouble getting the respect we deserve out there and so you want to kill them with kindness, not invoke animosity. The flip side of this is to reinforce positive behavior. I stopped to make a special gesture to a woman driver who waited at the edge of a huge puddle, rather than risk splashing me. I said hello and thank you to a couple who re-leashed their dog as I approached. Giving them reinforcement for what we’d like to see helps all my running friends as they repeat these behaviors and teach others to do the same. I do not know much about tennis players because I am seldom around them but many folks know something about runners because they come into contact with you all the time - be an ambassador for our sport and teach them what you want them to learn.
Eye contact – I know that you might be tired after running up a long grade and trying to regain your rhythm but I do seek to make eye contact with every vehicle coming at me (recall I am facing oncoming traffic) to be friendly, but to also understand what they are doing in the car. The article states that one fifth of drivers text and I find this figure to be low, especially with younger operators. GPS or music players are also something that is fiddled with and takes their eyes from the road. I am also regularly experimenting with how long it actually takes for them to acknowledge or see me, and many do not wave until they are mere feet away. We are sharing a space and everyone is more likely to be on their best behavior if we acknowledge each other.
Be an example – what gadgets are you using while running and do they cancel your ability to remain aware of danger? I run with headphones on occasion but I have switched to a type that does not fit into my ear and seal out other noises. I can hear a car behind me and I will raise a hand in friendship as they approach so that they see movement, and they understand that I am aware of them (and predictable). I try not to check my splits on busy roads and I will often assume the motorist wants to go first and stop to wave them on – as if I was a fellow car in another situation. When running with a flashlight I do not shine it in the drivers eyes but let the beam bounce a bit so they know it is a runner. Take charge and set the tone out there and people will treat you as larger than you are.
Know your route – Not just to be aware of dogs or where the shoulder is widest, but on your slow days, assess where there are blind turns, hill crests that will obscure you from a driver’s view, driveways that are tough to see or places where motorists often crowd each other. I run on many roads that are a lane and a half wide and thus I am always looking for the place to jump to and how to pre-plan being more visible. I have pulled off the road and raised my arm overhead when climbing a steep hill crest to ensure the oncoming driver could see I was there. I have stopped and peaked around a corner to listen for cars before proceeding. Caution pays.
Tools
In 2007, nearly 700 cyclists were killed in the Unites States – their sport is significantly more dangerous than ours. This means that in any bike shop or bike supply catalog you’ll find really neat visibility toys that work equally well for running. They need not be expensive either. I have carried a Glow stick as an emergency backup light. Many types of mini headlamps, Maglites or LED flashlights from the auto parts store sell for under $20. Retailers now offer scotchlite adhesive strips for your running gear and these can be applied to any durable item – including your flashlight, and hunting shops offer blaze orange hats or accessories. Road workers and safety official rely on a vest w/ reflectors and these can be purchased for less than $20. They even make clip on reflectors, glowing armbands and handheld flashers. Do not forget that area drivers are always looking to avoid deer, possum and the like so they are already trained to spot movement (your wave) and the more the better. A smile and or recognition will help as well, if you are a friend and neighbor on your route folks will start to look out for you a bit. If you always have something with you to signal with you’ll feel better, even if you never need it.
Showing posts with label RoadID. Show all posts
Showing posts with label RoadID. Show all posts
Tuesday, July 5, 2011
Tuesday, July 20, 2010
Road Runner Survival
Our sport is pretty darn safe. We get stronger the longer we run and we develop in a number of positive ways. Barring an overtraining injury or using NSAIDs on race day, or suffering heat stroke in August you stand to run for a long, long time in good health. That said there is this crazy thing called a car on your roads and it can mess up your whole running career. When I refer you to the article (titled Collision Course) in Runners World about road safety I purposefully omit the story of terror that befalls the runner in the article’s prologue as my purpose is not to scare you and you can clearly imagine far worse than I’d ever care to write. But with two months of running under your belt, and now you are exploring new routes as well, we need to pull over and talk about those cars a bit.
To elaborate on what I have said previously and the article does not fully cover, you should have a basic kit with you on the road to take care of emergencies. This kit includes durable ID, money for a phone call, maybe a whistle, and especially as the days begin to shorten again, a way to be seen (reflector, flashlight, blaze) for road runs. While night runs do pose some additional risk you must always consider visibility for your safety and this variable is easily controlled without a shopping spree. You should begin to think about your route and say to yourself when buying running clothes, “can he see me from a half mile away” because that is kind of the minimum distance when he is hurtling towards you at a rate of 88 feet per second (about 60MPH). When you first got behind the wheel, someone spoke to you about being defensive, and that is what we are going to revisit in this lesson from the other side of the windshield.
Automobile vs. runner - You know you are never going to win this one – so no bullfighting please. You should face traffic and take off your headphones but also keep these great ideas from Jeff Galloway in mind.
Watch and prepare to make fast adjustments, many runners have had to dive for the ditch or leap the hedgerow as the motorist dropped their cell phone and reached down to catch it – losing sight of the runner and veering too close.
Plan ahead where you might jump to or which side of the turn offers best visibility
Wear reflective gear, not just at night. Think “can I be seen easily from a half mile away?”
Understand that you cannot understand the driver’s mentality. Drunk, late for church, overtired, maybe they’re texting, or unable to run and resentful of you for getting out and having such a good time. People act like they are anonymous in their cars oftentimes. So WAVE, let them know that you see them and let them see you better, be neighborly and BE the change you wish to see in the world…(you’ll be amazed how many wave back – esp. in WV)
On a separate and related note – never start something. I know it would sometimes seem glorious to jump onto the hood of the car that pulls out in front of you without looking, but this is just another form of road rage. It will not get you anywhere productive and further it may cause your friend to get clipped in a grudge match some weeks later now that the driver does not like runners. Do not even gesture, we have enough trouble getting the respect we deserve out there and so you want to kill them with kindness, not invoke animosity. The flip side of this is to reinforce positive behavior. I stopped to make a special gesture to a woman driver who waited at the edge of a huge puddle, rather than risk splashing me. I said hello and thank you to a couple who re-leashed their dog as I approached. Giving them reinforcement for what we’d like to see helps all my running friends as they repeat these behaviors and teach others to do the same. I do not know much about tennis players because I am seldom around them but many folks know something about runners because they come into contact with you all the time - be an ambassador for our sport and teach them what you want them to learn.
Eye contact – I know that you might be tired after running up a long grade and trying to regain your rhythm but I do seek to make eye contact with every vehicle coming at me (recall I am facing oncoming traffic) to be friendly, but to also understand what they are doing in the car. The article states that one fifth of drivers text and I find this figure to be low, especially with younger operators. GPS or music players are also something that is fiddled with and takes their eyes from the road. I am also regularly experimenting with how long it actually takes for them to acknowledge or see me, and many do not wave until they are mere feet away. We are sharing a space and everyone is more likely to be on their best behavior if we acknowledge each other.
Be an example – what gadgets are you using while running and do they cancel your ability to remain aware of danger? I run with headphones on occasion but I have switched to a type that does not fit into my ear and seal out other noises. I can hear a car behind me and I will raise a hand in friendship as they approach so that they see movement, and they understand that I am aware of them (and predictable). I try not to check my splits on busy roads and I will often assume the motorist wants to go first and stop to wave them on – as if I was a fellow car in another situation. When running with a flashlight I do not shine it in the drivers eyes but let the beam bounce a bit so they know it is a runner. Take charge and set the tone out there and people will treat you as larger than you are.
Know your route – Not just to be aware of dogs or where the shoulder is widest, but on your slow days, assess where there are blind turns, hill crests that will obscure you from a driver’s view, driveways that are tough to see or places where motorists often crowd each other. I run on many roads that are a lane and a half wide and thus I am always looking for the place to jump to and how to pre-plan being more visible. I have pulled off the road and raised my arm overhead when climbing a steep hill crest to ensure the oncoming driver could see I was there. I have stopped and peaked around a corner to listen for cars before proceeding. Caution pays.
Tools
In 2007, nearly 700 cyclists were killed in the Unites States – their sport is significantly more dangerous than ours. This means that in any bike shop or bike supply catalog you’ll find really neat visibility toys that work equally well for running. They need not be expensive either. I have carried a Glow stick as an emergency backup light. Many types of mini headlamps, Maglites or LED flashlights from the auto parts store sell for under $20. Retailers now offer scotchlite adhesive strips for your running gear and these can be applied to any durable item – including your flashlight, and hunting shops offer blaze orange hats or accessories. Road workers and safety official rely on a vest w/ reflectors and these can be purchased for less than $20. They even make clip on reflectors, glowing armbands and handheld flashers. Do not forget that area drivers are always looking to avoid deer, possum and the like so they are already trained to spot movement (your wave) and the more the better. A smile and or recognition will help as well, if you are a friend and neighbor on your route folks will start to look out for you a bit. If you always have something with you to signal with you’ll feel better, even if you never need it.
To elaborate on what I have said previously and the article does not fully cover, you should have a basic kit with you on the road to take care of emergencies. This kit includes durable ID, money for a phone call, maybe a whistle, and especially as the days begin to shorten again, a way to be seen (reflector, flashlight, blaze) for road runs. While night runs do pose some additional risk you must always consider visibility for your safety and this variable is easily controlled without a shopping spree. You should begin to think about your route and say to yourself when buying running clothes, “can he see me from a half mile away” because that is kind of the minimum distance when he is hurtling towards you at a rate of 88 feet per second (about 60MPH). When you first got behind the wheel, someone spoke to you about being defensive, and that is what we are going to revisit in this lesson from the other side of the windshield.
Automobile vs. runner - You know you are never going to win this one – so no bullfighting please. You should face traffic and take off your headphones but also keep these great ideas from Jeff Galloway in mind.
Watch and prepare to make fast adjustments, many runners have had to dive for the ditch or leap the hedgerow as the motorist dropped their cell phone and reached down to catch it – losing sight of the runner and veering too close.
Plan ahead where you might jump to or which side of the turn offers best visibility
Wear reflective gear, not just at night. Think “can I be seen easily from a half mile away?”
Understand that you cannot understand the driver’s mentality. Drunk, late for church, overtired, maybe they’re texting, or unable to run and resentful of you for getting out and having such a good time. People act like they are anonymous in their cars oftentimes. So WAVE, let them know that you see them and let them see you better, be neighborly and BE the change you wish to see in the world…(you’ll be amazed how many wave back – esp. in WV)
On a separate and related note – never start something. I know it would sometimes seem glorious to jump onto the hood of the car that pulls out in front of you without looking, but this is just another form of road rage. It will not get you anywhere productive and further it may cause your friend to get clipped in a grudge match some weeks later now that the driver does not like runners. Do not even gesture, we have enough trouble getting the respect we deserve out there and so you want to kill them with kindness, not invoke animosity. The flip side of this is to reinforce positive behavior. I stopped to make a special gesture to a woman driver who waited at the edge of a huge puddle, rather than risk splashing me. I said hello and thank you to a couple who re-leashed their dog as I approached. Giving them reinforcement for what we’d like to see helps all my running friends as they repeat these behaviors and teach others to do the same. I do not know much about tennis players because I am seldom around them but many folks know something about runners because they come into contact with you all the time - be an ambassador for our sport and teach them what you want them to learn.
Eye contact – I know that you might be tired after running up a long grade and trying to regain your rhythm but I do seek to make eye contact with every vehicle coming at me (recall I am facing oncoming traffic) to be friendly, but to also understand what they are doing in the car. The article states that one fifth of drivers text and I find this figure to be low, especially with younger operators. GPS or music players are also something that is fiddled with and takes their eyes from the road. I am also regularly experimenting with how long it actually takes for them to acknowledge or see me, and many do not wave until they are mere feet away. We are sharing a space and everyone is more likely to be on their best behavior if we acknowledge each other.
Be an example – what gadgets are you using while running and do they cancel your ability to remain aware of danger? I run with headphones on occasion but I have switched to a type that does not fit into my ear and seal out other noises. I can hear a car behind me and I will raise a hand in friendship as they approach so that they see movement, and they understand that I am aware of them (and predictable). I try not to check my splits on busy roads and I will often assume the motorist wants to go first and stop to wave them on – as if I was a fellow car in another situation. When running with a flashlight I do not shine it in the drivers eyes but let the beam bounce a bit so they know it is a runner. Take charge and set the tone out there and people will treat you as larger than you are.
Know your route – Not just to be aware of dogs or where the shoulder is widest, but on your slow days, assess where there are blind turns, hill crests that will obscure you from a driver’s view, driveways that are tough to see or places where motorists often crowd each other. I run on many roads that are a lane and a half wide and thus I am always looking for the place to jump to and how to pre-plan being more visible. I have pulled off the road and raised my arm overhead when climbing a steep hill crest to ensure the oncoming driver could see I was there. I have stopped and peaked around a corner to listen for cars before proceeding. Caution pays.
Tools
In 2007, nearly 700 cyclists were killed in the Unites States – their sport is significantly more dangerous than ours. This means that in any bike shop or bike supply catalog you’ll find really neat visibility toys that work equally well for running. They need not be expensive either. I have carried a Glow stick as an emergency backup light. Many types of mini headlamps, Maglites or LED flashlights from the auto parts store sell for under $20. Retailers now offer scotchlite adhesive strips for your running gear and these can be applied to any durable item – including your flashlight, and hunting shops offer blaze orange hats or accessories. Road workers and safety official rely on a vest w/ reflectors and these can be purchased for less than $20. They even make clip on reflectors, glowing armbands and handheld flashers. Do not forget that area drivers are always looking to avoid deer, possum and the like so they are already trained to spot movement (your wave) and the more the better. A smile and or recognition will help as well, if you are a friend and neighbor on your route folks will start to look out for you a bit. If you always have something with you to signal with you’ll feel better, even if you never need it.
Monday, May 24, 2010
What to wear
What to wear – running gear YMCA – LTR class
By making a date to run with a partner you cannot whimp out due to weather because someone is waiting – besides they may have a pair of gloves you can borrow or know a shady route to run.
So find good routes for you and your running buddy and keep your commitments to them. Getting started in any less than ideal weather is the hardest part – you’ll be glad you did start afterwards.
“There is no bad weather, merely inadequate clothing choices.” Your body is a heat engine and nearly half of the energy in your base metabolism is heat energy. This will serve you well when it gets cold and requires some forethought when running in the summer. You really can stay comfortable though when you think it through and plan ahead.
Research has shown that optimum running performance is reached at temperatures between 30 and 50 degrees. So staying cool is important.
Dress as if the thermometer were reading 10 degrees F higher than it is – this will dress you for the middle of the run not the first mile.
You may choose a loop near home so that you can toss clothing on the porch as you circle past. Or get more ice on hot days. Some folks even place a cooler behind the house with an icy bottle in it or keep the hose turned on for each lap past the house. I have run through sprinklers when I can still keep my feet dry.
By warming up indoors and getting the blood moving w/o breaking a sweat you are ready to go out the door in lighter clothes w/o feeling so cold initially. On hot days, take a wet or frozen bandanna with you for evaporative cooling right away. Keeping skin covered from the sun is often better when the weather is scorching hot. Have you ever seen a Saudi in shorts and a tank top?
Synthetic clothing, polyester, polypropylene, wool, and other moisture wicking fabrics are widely available and are even at the second-hand store. Your body will thank you in spring weather when it feels drier than it is and you are not chafing in wet clothing. Synthetics work year round in that they dry quickly to enhance comfort and they need not cost a lot of money. Cotton clothes do not afford this level of comfort and can even be a hypothermia risk when soaked. Be careful out there.
Some sample dressing plans by temperature
60-69F degrees & up Sunscreen, hat, light white clothing
50-59 F degrees Shirt and shorts or tights
40-49F Long sleeve shirt and tights, maybe an extra layer on top
30-39F Long sleeve shirt and tights, wind layer (might be your raincoat)
20-29F 2 upper layers, 2 lower layers, + a wind layer to take off as needed
10-19F 3 light upper layers, 2 lower layers, + extra mittens/gloves
While training indoors is OK when footing is hazardous outside or unbearably humid in summer - your race will be outside. As runners we benefit from the changes in terrain, encountering some wind resistance and having a great view. It also simulates the conditions we are training for – the goal of any program.
Part of your wardrobe should include durable ID, money for a phone call, a way to be seen (reflector, flashlight, blaze) for road runs, and maybe a whistle. A great ID product link is on the website links list RoadID. I highly recommend this piece of mind and hope that you never need it.
Do not force dry your shoes as this may ruin them. Crumple newspaper into them so that they keep their shape and the paper will absorb the moisture to dry the shoes faster. Only spot clean them – no machine wash
Addendum for Heat:
Your body will begin adapting to the hot weather in only a few days but it will take several weeks to fully be able to thrive in higher temps.
You must be hydrated and stay that way in order to run in the heat. Drink plenty of fluid on the days you run & sip water during your runs (16-32oz per hour of exercise or 3-6oz every 15-20 minutes.) Some folks will have to practice with this to not feel like they are sloshing with liquid and it takes practice but a water bottle, that cooler on the corner, or a hydration pack are all good tools to help you stay hydrated.
Listen to your body while running. Nausea and light headedness, irritability, dry & flushed/red skin, or a body that stops sweating is showing critical signs of stress. STOP running and cool off in the shade while getting help. This is a good time to use your phone to call for a ride while you drink water and find a breeze while applying ice to rapidly cool you. No heroic actions though, your body knows more than you do & heatstroke can kill you.
Running very early or very late in the day as well as wearing light, loose reflective clothing helps beat the climate. Many folks freeze a hat or bandanna to provide additional cooling. Choose shady routes and plan to slow down; one study has shown that 54 degrees is perfect and each 7 degree increase above this temperature saw runners slow one minute/mile. This is not all bad – by slowing your pace you’ll avoid heat injuries when the heat index is in the “yellow zone” where maybe it is safe to run, but only if you are going slow and cooling yourself. If you plan to run slower you may save yourself from heat related injury.
HEAT INDEX the NWS provides these numbers for reference – when temperature & humidity meet or exceed these combinations you need to find a treadmill in the Air Conditioning or think about not running at that time of day. We’ll talk more about heat injury in class but be careful out there.
Temp Humidity
86 90
88 80
90 70
92 60
94 55
96 45
98 40
“There is no bad weather, merely inadequate clothing choices.”
By making a date to run with a partner you cannot whimp out due to weather because someone is waiting – besides they may have a pair of gloves you can borrow or know a shady route to run.
So find good routes for you and your running buddy and keep your commitments to them. Getting started in any less than ideal weather is the hardest part – you’ll be glad you did start afterwards.
“There is no bad weather, merely inadequate clothing choices.” Your body is a heat engine and nearly half of the energy in your base metabolism is heat energy. This will serve you well when it gets cold and requires some forethought when running in the summer. You really can stay comfortable though when you think it through and plan ahead.
Research has shown that optimum running performance is reached at temperatures between 30 and 50 degrees. So staying cool is important.
Dress as if the thermometer were reading 10 degrees F higher than it is – this will dress you for the middle of the run not the first mile.
You may choose a loop near home so that you can toss clothing on the porch as you circle past. Or get more ice on hot days. Some folks even place a cooler behind the house with an icy bottle in it or keep the hose turned on for each lap past the house. I have run through sprinklers when I can still keep my feet dry.
By warming up indoors and getting the blood moving w/o breaking a sweat you are ready to go out the door in lighter clothes w/o feeling so cold initially. On hot days, take a wet or frozen bandanna with you for evaporative cooling right away. Keeping skin covered from the sun is often better when the weather is scorching hot. Have you ever seen a Saudi in shorts and a tank top?
Synthetic clothing, polyester, polypropylene, wool, and other moisture wicking fabrics are widely available and are even at the second-hand store. Your body will thank you in spring weather when it feels drier than it is and you are not chafing in wet clothing. Synthetics work year round in that they dry quickly to enhance comfort and they need not cost a lot of money. Cotton clothes do not afford this level of comfort and can even be a hypothermia risk when soaked. Be careful out there.
Some sample dressing plans by temperature
60-69F degrees & up Sunscreen, hat, light white clothing
50-59 F degrees Shirt and shorts or tights
40-49F Long sleeve shirt and tights, maybe an extra layer on top
30-39F Long sleeve shirt and tights, wind layer (might be your raincoat)
20-29F 2 upper layers, 2 lower layers, + a wind layer to take off as needed
10-19F 3 light upper layers, 2 lower layers, + extra mittens/gloves
While training indoors is OK when footing is hazardous outside or unbearably humid in summer - your race will be outside. As runners we benefit from the changes in terrain, encountering some wind resistance and having a great view. It also simulates the conditions we are training for – the goal of any program.
Part of your wardrobe should include durable ID, money for a phone call, a way to be seen (reflector, flashlight, blaze) for road runs, and maybe a whistle. A great ID product link is on the website links list RoadID. I highly recommend this piece of mind and hope that you never need it.
Do not force dry your shoes as this may ruin them. Crumple newspaper into them so that they keep their shape and the paper will absorb the moisture to dry the shoes faster. Only spot clean them – no machine wash
Addendum for Heat:
Your body will begin adapting to the hot weather in only a few days but it will take several weeks to fully be able to thrive in higher temps.
You must be hydrated and stay that way in order to run in the heat. Drink plenty of fluid on the days you run & sip water during your runs (16-32oz per hour of exercise or 3-6oz every 15-20 minutes.) Some folks will have to practice with this to not feel like they are sloshing with liquid and it takes practice but a water bottle, that cooler on the corner, or a hydration pack are all good tools to help you stay hydrated.
Listen to your body while running. Nausea and light headedness, irritability, dry & flushed/red skin, or a body that stops sweating is showing critical signs of stress. STOP running and cool off in the shade while getting help. This is a good time to use your phone to call for a ride while you drink water and find a breeze while applying ice to rapidly cool you. No heroic actions though, your body knows more than you do & heatstroke can kill you.
Running very early or very late in the day as well as wearing light, loose reflective clothing helps beat the climate. Many folks freeze a hat or bandanna to provide additional cooling. Choose shady routes and plan to slow down; one study has shown that 54 degrees is perfect and each 7 degree increase above this temperature saw runners slow one minute/mile. This is not all bad – by slowing your pace you’ll avoid heat injuries when the heat index is in the “yellow zone” where maybe it is safe to run, but only if you are going slow and cooling yourself. If you plan to run slower you may save yourself from heat related injury.
HEAT INDEX the NWS provides these numbers for reference – when temperature & humidity meet or exceed these combinations you need to find a treadmill in the Air Conditioning or think about not running at that time of day. We’ll talk more about heat injury in class but be careful out there.
Temp Humidity
86 90
88 80
90 70
92 60
94 55
96 45
98 40
“There is no bad weather, merely inadequate clothing choices.”
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