Coach Adolfo Salgueiro, Author at foultips.run

Heat Exhaustion Vs. Heatstroke (Repost)

by Coach Adolfo Salgueiro | Jul 11, 2023 | Article, Reflection, Science

By Coach Adolfo Salgueiro

As we are about to enter officially into the summer season, for all runners training in the Northern Hemisphere it is time to adjust their running to the new weather patterns. I am reposting this article I wrote a couple of years ago because it could save your life. Make sure you read it and understand it.

Once again, the usual disclaimer: I am not a doctor, so please do not take medical advice from me. If you have any questions on what you are about to read, please consult a professional, which, yet once again, it is not the author of this blogpost. Now, let’s proceed.

Running in the summer heat requires a certain level of preparation to avoid heat related issues, including death (Jill Wellington, pexels.com)

As we enter the Summer months in the Northern Hemisphere and the coolness of the spring weather turns into a combination of heat and humidity that can make even the most motivated runner miserable, the time has come to refresh our knowledge on two important concepts. It is extremely important to understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but one can lead to death.

According to the Mayo Clinic’s website, there are three heat-related syndromes that may affect your body depending on your exposure to extreme heat conditions. In order of severity, they are: heat cramps, heat exhaustion and heatstroke.

Heat Exhaustion is caused by exposure to high temperatures, particularly when combined with high humidity and strenuous physical activity. Without prompt treatment, it can turn into a heatstroke, a life-threatening condition that can be prevented by avoiding entering in the heat exhaustion zone in the first place.

Heatstroke is a condition caused by your body overheating, usually as result of prolonged exposure to physical exertion in high temperatures. This most serious form of heat injury, it can occur if your body temperature rises to 104 F (40 C) or higher.

Certain conditions and medicines can enhance your risk of a heat-related illness. Ask your doctor if any of your medical history or current prescriptions can make you more susceptible to these diseases considering your level of physical activity during the warmer months.

I can’t state enough how important to know and understand the symptoms of each one of these syndromes. Not only it could help you prevent them, but it can avert a tragedy.

Heat Exhaustion

The evaporation of your sweat regulates your body temperature. However, when you exercise strenuously or otherwise overexert yourself in hot, humid weather, your core temperature (body\’s heat combined with environmental heat) fails to regulate, preventing your body to cool itself. A normal core temperature is around 98.6 F (37 C).

If you don’t deal with this situation immediately, it may develop into a dreaded heatstroke.

The symptoms of Heat Exhaustion are:

Cool, moist skin with goose bumps
Heavy sweating
Faintness
Dizziness
Fatigue
Weak, rapid pulse
Low blood pressure upon standing
Muscle cramps
Nausea
Headache

Should you feel these symptoms, stop your activity immediately, move to a cooler place, drink cool water and/or sports drinks and rest. If these symptoms don’t get better within in an hour, contact your doctor. Remember you are avoiding at all costs to have this escalate into a heatstroke.

Heatstroke

Heatstroke not only requires immediate treatment, but it can quickly injure the brain, heart, kidneys, and muscles. Damage can get worse the longer treatment is delayed and lead to serious complications and, once again, even death.

The symptoms of Heatstroke are:

High body temperature (over 104 F or 40 C),
Altered mental state or behavior (Confusion, agitation, slurred speech, irritability, delirium, seizures),
Alteration in sweating (skin feels hot and dry to the touch),
Nausea and vomiting,
Flushed skin. (Skin may turn red as the body temperature increases),
Rapid breathing (rapid and shallow),
Racing heart rate (Pulse may significantly increase),
Headache (Throbbing).

Prevention

It is imperative to be proactive, both for ourselves and on behalf of our running mates, in the avoidance of situations that may trigger heat exhaustion during the hot summer months. The Mayo Clinic recommends the following:

Wear loose-fitting, lightweight clothing,
Protect against sunburn,
Drink plenty of fluids,
Take extra precautions with certain medications (ask your doctor),
Take it easy during the hottest parts of the day,
Get acclimated to the new weather conditions.

Last year we wrote a blog post on Training Adjustments for the Summer Months, which may be worth revisiting as we prepare for the upcoming weather conditions.

Let’s take a little bit of time and learn about heat exhaustion and heatstroke so we can prevent a tragedy.

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Running in Extreme Heat

by Coach Adolfo Salgueiro | Jun 27, 2023 | Uncategorized

By Coach Adolfo Salgueiro

The title of this blog post doesn\’t necessarily mean running at noon in the Sahara Desert. Yet, some Texas or South Florida-based runners currently training for fall marathons may wonder if the Sahara at noon may be more accommodating than what they are experiencing as summer hits. Running in cooler and/or drier conditions would be nicer, sure, but the sooner we accept that this is what we must work with, the quicker we\’ll adapt to our reality and move forward towards our goals.

Does anything else need to be said about Summer marathon training in South Florida?

As difficult as it is to hit the road for a 2-hour run on a 90/90 morning (weather/humidity), remember that there are plenty of runners from the hottest and most humid corners of the Earth who compete, complete, set PRs, and even win the biggest fall and winter races in the world. This means the bulk of their preparation is done amid the summer heat. This proves that it can be done. It is a matter of adjusting expectations to the reality that surrounds us, accepting that no amount of pouting or protesting will produce a change.

Sweating is one of the most important physiological functions in our body yet is a rarity in nature. Besides humans, only monkeys, hippos, and horses sweat. Sweat is what cools our bodies and allows us to be active for prolonged periods of time without the dangers of overheating. The evaporating water transfers heat from our skin into the environment.

High humidity is extremely dangerous to us runners. Beyond the additional energy required to displace a heavier mass of air as we move forward, it also affects the body\’s ability to cool itself. The higher the humidity, the longer sweat stays on our skin, the harder it is for it to evaporate, and the hotter we remain. To compensate, the body sends more blood to the skin to cool us down. The more blood we need, the harder our heart needs to pump, causing our heart rate to go higher and higher. This may trigger other health issues related to heat exhaustion or heatstroke.

Adaptation to running in extreme heat requires preparation, the right frame of mind, and patience. Steve Magness, a former competitive runner and coach for the University of Houston, recently stated that he spent many years running 120 miles per week amidst the Houston summers. \”You DO adapt a bit,\” he says. \”But it comes from going really slow, by feel, just getting it in for a few weeks before you magically start feeling better.\”

This \”magically\” word is nothing but a synonym for \”adaptation,\” meaning that the body learns to adjust to its environment, optimizes its resources, gets stronger, and becomes able to recover better and faster, allowing you to proceed with your training. Pushing through the muggy weather with the outdated no-pain-no-gain concept will eventually backfire and sideline you, either from exhaustion, injury, burnout, or a combination of all three.

“Don’t do anything stupid in extreme heat. Just get through it.” – Steve Magness

In a recent social media post, Magness provides 5 important and simple tips to run and adapt to running in extreme heat:

1 – Hydrate.
2 – Go by feel. Forget pace.
3 – Run by time.
4 – Don\’t try to do anything hard or long.
5 – Jump in the pool or take a cold shower afterward.

Magness\’ conclusion is simple and direct: “Don\’t do anything stupid in extreme heat. Just get through it.\”

For more tips on running during the summer, click here to check out my recent blog post on the subject.

Serendipitously, as I was finishing this blog post, Dr. Sanjay Gupta, a neurosurgeon, medical reporter, and writer, posted a video on CNN.com explaining the physiology and dangers of exercising in extreme heat. I highly recommend everyone reading this to invest 3 minutes of their lives in understanding this video.

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Coach Adolfo Featured in VoyageMIA Magazine

by Coach Adolfo Salgueiro | Jun 13, 2023 | In the news

Adolfo Salgueiro, head coach for Foultips.Run was recently highlighted in a feature story in VoyageMIA Magazine. The story is a profile on Coach Adolfo’s career as a runner and his projection as a running coach. The title of the article is “Exploring Life & Business with Adolfo Salgueiro”.

VoyageMIA is an online outlet focused on highlighting the best of the 305/786 (Miami area codes)- from freelance makeup artists that will dazzle you to the best meetup groups in town. Coach Salgueiro was featured in a section called Miami’s Most Inspiring Stories.

The Voyage Group of Magazines was founded in 2015 by Mayank Bhandari and started with their flagship VoyageLA in Los Angeles. It now has online presence with online magazines in Atlanta, Boston, Chicago, Dallas, Houston, Miami, San Diego and Phoenix.

You can read the story by clicking here.

13 Tips for Summer Running

by Coach Adolfo Salgueiro | Jun 13, 2023 | List, Science

By Coach Adolfo Salgueiro

With Summer around the corner, maybe already here if you are reading this a few days after publication, it\’s essential to adjust your running routines to ensure a safe and effective experience. Running in hot weather requires intentional modifications to prevent dehydration, heat-related injuries, and negative impact on your fitness. These are 12 quick tips for summer running.

1 – Slow Down: Running in the heat is physically demanding, and your body requires more effort to maintain the same pace. Embrace the reality of running at a slower pace to accommodate the increased effort it requires. It\’s about maintaining the level of perceived effort rather than focusing on speed. It doesn’t matter if it screws your Strava averages.

Running safely during the summer is perfectly possible, but it requires planning (Photo: Pexels)

2 – Plan Your Hydration: Proper hydration is crucial during summer runs. Plan your routes around areas with ample fluid sources or strategically seed water along your route in advance. Remember to consume water at scheduled intervals, before you feel thirsty, which may indicate dehydration has already set in.

3 – Overhydration is a Thing: While staying hydrated is important, be cautious about overdoing your water intake. Drinking in excess can lead to hyponatremia, a potentially life-threatening condition caused by dilution of sodium levels in the blood. Stay hydrated throughout the day, not just while you run, and ensure your urine is lightly colored as a sign of healthy hydration.

6 – Dress Appropriately: Opt for light-colored clothing, which reflects more light and deflects heat. Avoid wearing long sleeves, long pants, or outfits designed to induce excessive sweating, as these can hinder your body\’s ability to cool down.

7 – Freeze Your Running Clothes: Sounds weird, but if you place your running shirt and hat in the freezer and you put them on just before you leave home, your body will cool down, and delay the inevitable. Sure, it will get hot anyway, but isn’t it better for it to start at mile 2 or 3 than at the first step?

8 – Stay Connected: Carry your mobile phone during runs. Inform somebody of your whereabouts and expected return time. Consider using apps or services that allow loved ones to track your real-time location for added safety.

Click this image to see the correlation between relative humidity and temperature

9 – Factor in Humidity: If you train in a high-humidity region, be aware that running in saturated air requires more effort compared to drier conditions. Adjust your expectations and accept that maintaining the pace may require additional effort, so you may have to run shorter. Mental preparation and acknowledging this difference may help you stay motivated.

10 – Adjust Your Training Schedule: Be flexible with your schedule, especially if you\’re preparing for a fall marathon. Should the weather conditions be extreme, consider rescheduling long runs or intense sessions to a more suitable time of day. Avoid pushing too hard in unfavorable conditions to prevent extreme exhaustion and/or injuries.

11 – Choose Shaded Routes: Plan your routes intelligently by selecting paths that offer ample shade. This will help shield you from direct sunlight and reduce heat exposure, making your runs more comfortable and safer.

12 – Listen to Your Body: Don\’t be a hero. If you feel dizzy, fatigued, or overheated, don\’t hesitate to stop, cut the run short, seek shade, ask for assistance, or just call it a day. Prioritize your safety and well-being, as taking these precautions will aid in faster recovery and enable you to resume running sooner.

13 – Differentiate Exhaustion from Heat Stroke: It\’s crucial to distinguish between normal exhaustion due to heat and a potentially life-threatening heat stroke. Familiarize yourself with the symptoms of heat stroke to avoid any severe consequences. Refer to the graphic below, borrowed from www.weather.org, for a comprehensive understanding of heat stroke symptoms.

\"\" — Learning this information could save your life

Running during the summer months is possible with the right adjustments and precautions. Many of the world’s greatest marathons, such as Berlin, New York and Chicago, take place in the fall, which means you must train during summer. By planning ahead, making smart choices, and prioritizing safety, you may continue training effectively and ensuring a smooth transition into the upcoming racing season.

Always err on the side of caution and enjoy running while staying safe.

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5 Tips to “Train Like Kipchoge (Sorta)”,

by Coach Adolfo Salgueiro | May 30, 2023 | Article, Coaching, List, Reflection

By Coach Adolfo Salgueiro

The most recent print edition of Runner’s World Magazine (2023/3) was Eliud Kipchoge centered. It had 8 stories that told us from his humble origins to his monastic lifestyle to a dissection of every detail of his record-setting running shoes to Evans Chebet as his most likely successor. It is the most detailed account I’ve seen of Kipchoge related info in one place.

Runner’s World magazine cover for the issue with the 8 Eliud Kipchoge related stories

The story that caught my attention is titled “Train Like Kipchoge (Sorta)”, by Sarah Gearhart, in which she shares five key aspects of Eliud’s training. My first thought was: how can we transfer them to us, simple mortals, to improve our running results. The article talks about how the greatest of all time (GOAT) does it, which doesn’t mean we must apply it in the exact same way. The key is to harness the key lesson of each one and make it part of our current circumstances.

These are the five principles, as per Runner’s World, with a personal commentary on how to apply it to our recreational runner training repertoire:

1 – Sleep like your run depends on it: Kipchoge sleeps 9 hours a night and takes naps. Most of us don’t have the time for that, but neither we are professionals, nor do we run 120 miles per week. The point is to be purposeful about your sleeping habits. Sleep as much as your body needs and don’t brag about your lack of sleep as a badge of honor. Our body recovers and rebuilds while we sleep, which is more valuable than all other recovery tools in your arsenal put together.

2 – Revive Sore Muscles with an Ice Bath: He takes 10-minute ice baths twice a week “to aid his post run recovery.” As recreational runners we may not have the facilities, the time or will tolerate this uncomfortable activity. But the point is that it works for him and despite the pain and inconvenience, he does it anyway because he works diligently on his recovery. Remember that you don’t become a better runner just as you finish your hard workout. You become a better runner once your body has recovered and adapted to the stress it just went through. So, be as diligent as Kipchoge in your recovery.

3 – Upgrade Your Diet with Protein: Kipchoge’s high-carb diet is essential for his training and performance, yet in 2017 he upgraded his protein intake “to aid his recovery as well as help to build and maintain his lean muscle.” The point here is that diet is key to training, performance and recovery. It is not a matter of how many calories we take in but the quality of those calories. If we fuel with a dozen donuts and a pint of ice cream, our weekly milage or our daily nap won’t really provide the benefit they should.

Stationary biking is one of the multiple options to enhance your aerobic capacity without overtaxing your system (Photo: William Adams, Pexels)

4 – Meditate to Build Mental Strength: Kipchoge is a “mindful runner” says his coach Patrick Sang. “While training and racing, he focuses on his breath and his movements, and aims to minimize outside distractions.” While not all of us can or want to live Kipchoge’s spartan life nor we have the will to perfecting the art of mindfulness, we can separate 10 minutes for daily meditation, we can read a book on mental toughness or practice the visualization of our goals without becoming Zen masters.

5 – Build Bonus Endurance on a Bike: Interesting to note that to add to his training volume “without increasing his risk of a running injury, Kipchoge rides a stationary bike for an hour twice a week after his runs.” For mere running aficionados like us, this is what we call cross training. Participating in a non-running activity once or twice a week to enhance our strength or aerobic training while resting our muscles and soft tissues from the pounding of running. Biking, rowing, weight training, yoga, elliptical, etc. Make sure you do something other than running to complement your training.

If these techniques work for the GOAT, scaling them down to our level would be beneficial. Don’t just think about it, do something about it and don’t take too much time getting started. Marathon season is around the corner.

To read the full Runner’s World article, you may click here.

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