by Coach Adolfo Salgueiro | Jun 4, 2024 | Article, List, Reflection, Science
By Coach Adolfo Salgueiro
 Exercising in the heat will inevitably elevate your heart rate and elevate your needs for hydration. This means that with more effort you will accomplish less. The sooner you accept it, the quicker you will adjust to your new reality of running in summer.
You must understand whatâs happening in your body during the summer before you can adapt and progress (Photo Pexels)
Running writer Brownyng Griffiths, puts it this way in her Polar blog: âAfter all, exercise should be a celebration of your bodyâs capabilities, not a battle against the elements. So, stay cool, have fun, and keep movingâ.
This said, here are 11 tips to take into consideration to improve, enjoy and be safe during your summer running:
1 â Adjust your intensity: If you can take one thing from this blog post, let it be this one: The body keeps your skin cool by circulating blood. The hotter you get, the more blood pumping is needed, thus, a faster heartbeat, thus, you work harder, thus you will tire faster, thus, accept it and adapt. Your performance wonât be the same, but if your main running goal is not coming up next week, you have enough time to adjust your intensity to your reality.
2 â Be intentional about your hydration: Hydration is not just for when your Garmin is running. Intentionality is the name of the game. When you hit that start button you should have been consuming a balanced mix of water and electrolytes throughout the day. And not just during running days but every day. Same applies to post-running rehydration. You donât have to replenish every drop as you lose it, but you must understand what your body requires to function properly.
3 â Plan your water stations in advance: know where the water stops are, what gas stations are open at the time you run or plant your water on the route ahead of time. If you are not sure about will be available, carry what you will need. There are countless options available in your local running store. Running holding a bottle in your hand should be avoided unless it means no water.
4 â Overhydration is a life-threatening condition: It may be counter intuitive, but you can drink yourself to death. Hyponatremia is a potentially fatal condition where an individualâs level of sodium gets so diluted by the combination of over guzzling of water and not replenishing electrolytes that the bodyâs electrical system fails. Understand how much water you need and/or can manage.
5 â Your body should adapt. Be patient: Iâve read experts stating the body takes about two weeks to adapt to running in the heat. In my experience it takes much longer. But if you are patient, understand your output will not be the same as in benevolent weather, and remain constant, your body will eventually acclimate and improve its ability to remain cool.
The right clothing in the right environment can make all the difference (Photo: Retha Ferguson, Pexels)
6 â Know your environment (BE FLEXIBLE): Knowing the weather for your run is just a click away. There is no excuse to be unprepared on a hot and/or humid run. Pushing back or rescheduling your run may be the wise choice. Or jumping onto the dreaded treadmill. Donât just check the temperature, but also the heat index, which measures how hot it feels outside when combining air temperature and relative humidity. Overlooking it may get you into the danger zone.
7 â Choose light-colored clothing: Iâm sure your dark shirt is beautiful, and that black hat from that important marathon will raise your profile with your running buddies, but it is about basic physics. Dark colors absorb the heat of the sun and get hotter while light colors reflect it and are cooler. That simple.
8 â Wear the right clothing: Breathable, moisture-wicking clothing will aid sweat evaporation and thus, cooling of the skin. Wear as little as you can feel comfortable with. Avoid tight materials that will stick to the body and hinder evaporation. Remember that sweat and evaporation is what will keep you cool and healthy.
9 â Know your route: The middle of the summer is not the time for exploration. You donât want to find yourself lost and short on hydration in an area where thereâs not another soul or a shaded area to be found. Know where you are going, know where the water is, know where the shaded areas are. This could be the difference between success and disaster.
10 â Understand your body signals: Heat will affect us all. It is a matter of the degree to which it will happen. It is not an if, but a when. Learning to recognize dizziness, cramps, cold sweats, or fatigue could help you identify heat exhaustion or the dangerous heats stroke. This is not the time to show your machismo by plowing through a hard workout when you are exhausted.
11 â Protect your body: It is not just about the sunscreen. Your eyes, your head and your face also need protection during the brutal summer runs under the sunlight. Wearing sunglasses and a cap/hat, even when it is cloudy, is always a good decision.
Keep on moving, keep on training, remain constant. Those who do are the ones that will set up PRs during the Fall/Winter running season.
by Coach Adolfo Salgueiro | May 21, 2024 | Guest Perspective, Opinion, Personal, Reflection
By Elizabeth Morales
As far back as I can remember, movement has been a prominent part of my life. Whether it was always wanting to play outside as a child or being old enough to join team sports, Iâve always had a desire to move my body. This was fundamental to my upbringing, and little did I know that movement would evolve into one of my best coping mechanisms.
In honor of mental health awareness month, I wanted to share a little bit of my story and how running has helped me cope.
â I used to be one of those people who felt like running was my therapy, but I have since grown to realize that running is therapeutic, not a substitute for therapyâ
I think we can all attest to life being hard sometimes. As a child I dealt with my parentsâ divorce and as I grew up, I began to see that life was not always so pleasant. In the seventh grade I decided to try out for the track team. I missed my dad and wanted to find more time with him. I knew if I started running track it would allow me to see him more and provide another way to bond. My dad was a track star in middle school and high school. Running track started out as a way to see my dad often. He picked me up from practice every day and came to every single track meet. He would always get there right as I was warming up for the 100-meter hurdles, an event he also ran as a teenager. He would give me the usual pep talk and meet me at the finish line. Those memories became the kind you cherish for the rest of your life.
In college I played intramural sports as a distraction, and I ran here and there to try to stay in shape. It was in college where I had my first panic attack. At the time I had no idea what it was, I honestly thought I might have been having an asthma attack. I found myself in my first toxic relationship with heavy insecurities and inadequate coping skills.
Fast forward to 2012, the hardest year of my life thus far. I felt like life was trying to keep me down that year. My mother got diagnosed with leukemia, I was going through yet another extremely hard break-up, and my grandfather passed away from cancer. It felt like one thing after the other. I was treading water with the fear of drowning that year. I was not well, and I didnât know who to turn to.
That was the year I started therapy. Mental health can still be a taboo subject for some people and to be quite honest I felt more scared to walk into that office than to open up and start talking. I remember arriving and sitting in my car contemplating if I should go in or put it in reverse and drive away. I felt like if I needed a therapist then I must be crazy, right? Walking through that door was the catalyst of my growth journey.
Lizzie used running track to form a tighter bond with her dad.
As I started to work on myself in therapy, I started to run more. Being outdoors in nature is a common recommendation, whether itâs running, walking or just sitting outside letting the sun hit your face. For me, I felt liberated doing something for myself. It allowed me to be alone with my thoughts and with every step I felt as if I were moving in the right direction, leaving all the negativity behind. The energy I exerted seemed to keep my anxiety in check. Running gave me hope.
 I used to be one of those people who felt like running was my therapy, but I have since grown to realize that running is therapeutic, not a substitute for therapy. Some of my deepest, most profound thoughts come to me when itâs just me and the monotonous sound of my feet hitting the pavement. Running forces you to stay in the present moment, no phones, no scrolling through social media, just you and the road.
Endurance running came into my life when I turned 30, I wanted to celebrate in a different way and ran my first half marathon. Here we are eight years later, and it has become much more than a hobby, itâs quite a passion of mine. Putting my body through a rigorous training block pushes me to believe in myself and that I am capable of all hard things. This belief bleeds into all aspects of my life, not just running.
If I can push myself physically then I can certainly push myself mentally. Running serves as the ultimate metaphor for life: keep moving forward. It does not matter how fast or how slow you go, so long as you keep putting one foot in front of the other.
 âââ
Elizabeth Morales, known in the South Florida running community as Lizzie, has completed 20 half marathons and seven marathons. You can follow her on Instagram through @lizzyontherun.
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by Coach Adolfo Salgueiro | May 7, 2024 | Article, Reflection, Science
By Coach Adolfo Salgueiro
The Summer can make even the most motivated runner miserable. Currently we donât need to wait until the Solstice on June 21st to start experiencing the weather getting hotter. And if you live in certain areas of the geography, getting unbearably humid. And, if you want to maintain yourself running, either you adjust to the climate reality or you hibernate with your running shoes until September or October, when things should start cooling off again.
Image by Dall-e (she has three shoes, I guess it is still a work in progress)
It is imperative that runners become intentional about their safety running during these hot months. Being able to identify the symptoms of heat exhaustion and heat stroke will be able to keep you and your running friends safe. So please, pay attention to the content below.
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.
It is extremely important that you as a runner understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but the latter can lead to death. This is no joke. A close friend of mine ended up in the hospital and her family was told to make final preparations. It is a miracle she survived her heat stroke.
According to the Mayo Clinicâs 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 elevated 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 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 hot temperatures. It is the most serious form of heat injury. It may occur if your body temperature rises to 104Âș F (40Âș 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 conditions considering your level of physical activity during the warmer months.
I canât state enough how important it is 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 from cooling itself. A normal core temperature is around 98.6Âș F (37Âș C). If you donât deal with this situation immediately, it may develop into a dreaded heatstroke.
The symptoms of Heat Exhaustion are:
Should you feel any of these symptoms, stop your activity immediately, move to a cooler place, drink cool water and/or sports drinks and rest. If these symptoms donât get better within an hour, contact your doctor. Remember you must avoid this escalating 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. Yes. Seriously: Death.
The symptoms of Heatstroke are:
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High body temperature (over 104Âș F or 40Âș C),
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Altered mental state or behavior (Confusion, agitation, slurred speech, irritability, delirium, seizures),
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Alteration in sweating (skin feels hot and dry to the touch),
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Nausea and vomiting,
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Flushed skin. (Skin may turn red as the body temperature increases),
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Rapid breathing (rapid and shallow),
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Racing heart rate (Pulse may significantly increase),
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Headache (Throbbing).
Prevention
It is imperative to be proactive, both for us and on behalf of our running mates. We must avoid getting into a situation that may trigger heat exhaustion during the scorching summer months. We must err on the side of caution. The Mayo Clinic recommends the following actions:
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Wear loose-fitting, lightweight clothing,
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Protect against sunburn,
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Drink plenty of fluids,
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Take extra precautions with certain medications (ask your doctor),
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Take it easy during the hottest parts of the day,
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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.
Letâs take our time and learn about heat exhaustion and heatstroke so we can prevent a tragedy.
Have you or one of your running mates ever suffered from a heat-related illness? Please share your thoughts and experiences in the comments box below.
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by Coach Adolfo Salgueiro | Apr 23, 2024 | Article, Coaching, Opinion, Personal, Reflection
 By Coach Adolfo Salgueiro
The way to grow as a coach is through experience, reading, listening to people who know more than you and asking them questions. Obtaining a coaching certification is important, but it is not what makes you a competent one. It is just a steppingstone into a fascinating world of learning and experimentation. Maintaining curiosity alive is what has made the coach I am today.
One of the most influential people in my coaching journey has been Steve Magness. He is knowledgeable, curious, experienced, science based, and a clear communicator. He is also generous, sharing his expertise and experience through many channels.
Steve Magness is one of the most influential people in my coaching journey
Magness is a globally recognized authority on performance and the author of influential books such as \”Do Hard Things\” and \”Peak Performance\”. His work delves into the intricacies of resilience and the science behind true toughness. Beyond his literary contributions, Magness has coached an array of clients ranging from professional sports teams to executives and artists, emphasizing a holistic approach to performance enhancement. His expertise has garnered attention from publications such as The New York Times and The Guardian, reflecting his profound impact on the realms of elite sport and mental performance.
In a social media world filled with shallowness and stupidity, Magness\’ feeds stand out as an oasis of enlightenment. I\’ve curated three of his posts that encapsulate concise running wisdom. May they prove as beneficial to you as they have been to me.
On Greatness
What does it take to be great?
A relentless drive, a fiery competitiveness?
Yes, but the same thing that makes you great can be your downfall.
The greats balance it out:
– Caring deeply but being able to let go
– Harnessing aggression but in a controlled way
– A desire to win, to achieve, but with enough intrinsic motivation to keep them from chasing.
Learn how to become great without falling apart.
Steve Magness
My take: You have a running goal? Great! Focus and work for it. Work hard. Give it the best chance to become reality. It is OK to want it badly. Nothing wrong with it. But you canât let it rule your life. Especially if running is not your profession. Donât let a running goal ruin your life. Your family will still love you if you are not a Sub-2 half marathoner. If your friends donât value you unless you are a Sub-3 marathoner, it is time to change friends. Maintain perspective.
On the training process:
The 5 Rules of Training:
1. The boring stuff is your foundation. Do that consistently for a long time.
2. Let it Come, Donât Force it.
3. Take the Next Logical Step. Don\’t skip many steps.
4. You lose what you donât train. You are either building or maintaining something.
5. Train the individual, not the system.
Steve Magness
My take: Endurance training is a journey that demands trust and patience. While the allure of speed may be captivating, it\’s the establishment of a solid foundation what truly matters. Constructing this base entails a methodical yet sometimes monotonous progression through various training stages. Each one is an essential step for improvement. Your coach is not hiding the shortcuts.
On Competitiveness
Weâre used to thinking of competitiveness as either you got it, or you donât.
But âresearchâ paints a different picture. It depends where that competitiveness comes from.
Hyper-competitiveness is when we try to maintain our sense of self through winning. We seek validation through the external.
Self-developmental competitiveness occurs when the internal matters more than the external. Itâs about growing through competing, discovering who we are, what weâre capable of & how to improve.
Steve Magness
My take: We all know that runner whose self-worth is linked to his/her PRs. Most likely you know someone who rather end up assisted by paramedics than not make it to the podium. Unless you are in the Olympics, it is not worth missing your kidsâ wedding. It is not about not making sacrifices for what you want, it is about not neglecting your life, health, and family in exchange for a PR.
If you have any thoughts, please share them in the comment box below.
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by Coach Adolfo Salgueiro | Apr 9, 2024 | Article, List, Reflection
By Coach Adolfo Salgueiro
A fellow runner recently sent me a meme titled âTen Commandments for the Runnerâ. I thought it was spot on. I liked it for a future blog post. But, as I researched so I could credit the appropriate source, I found out that this is not the only set of Ten Commandments out there. Why should they? Many authors have delved into the subject.
So, to have some fun with it, here you have five sets of Runners Ten Commandment. It is important to note that I am not 100% in agreement with all thatâs stated by these authors. I am just sharing their personal views and providing links for my readers to access the articles where these came from should they want additional info.
I was able to track the content of the meme that gave birth to this post, to an article in a website called www.justrunlah.com. It was published on May 5, 2015. Their Ten Commandments for runners are the following:
1-Â Â Donât compare yourself to others.
2-Â Â Donât ever say âI am not a runnerâ.
3-Â Â Donât skimp on sleep.
4-Â Â Remember the ârest dayâ and keep it holy.
5-Â Â Honor your muscles and your âaches and painsâ and do not push through an injury.
6-Â Â Donât forget to hydrate.
7-Â Â Donât commit the sin of wearing cotton, especially on race day.
8-Â Â Donât ignore your shoes. Get yourself properly fitted and check for signs of wear.
9-Â Â Donât get stuck in a rut.
10- Donât covet your neighborâs medals.
 For the article with explanations on each commandment, click here.
Running Etiquette: The 10 Commandments
Published in the British newspaper The Guardian, on May 28, 2013. Written by Matt Kurton.
1-Â Â Thou shalt nod hello.
2-Â Â Thou shalt commute considerately.
3-Â Â Thou shalt not flaunt your phlegm.
4-Â Â Thou shalt share the path.
5-Â Â Thou shalt dress with dignity.
6-Â Â Though shalt not litter.
7-Â Â Thou shalt be realistic on race day.
8-Â Â Thou shalt have a bit of common sense.
9-Â Â Thou shalt say thank you to marshals
10- Thou shalt not take yourself too seriously
 For the article with explanations on each commandment, click here.
 The 10 Commandments of Injury Prevention
Published in Train Runner Magazine, on May 24, 2021. Written by Vic Brown
1-Â Â Rest and recover.
2-Â Â Incorporate recovery techniques.
3-Â Â Sleep.
4-Â Â Consume post-exercise fuel.
5-Â Â Warm up and cool down (every time).
6-Â Â Integrate strength training.
7-Â Â Use proper equipment.
8-Â Â Increase training gradually.
9-Â Â Interval training.
10- Know that more (recovery) is always better.
 For the full article with explanations on each commandment, click here.
The 10 Commandments of Healthy Running
Published in www.IRunFar.com on September 14, 2021. Written by Joe Uhan, a physical therapist, coach, and ultrarunner.
1-Â Â Find and maintain your stride.
2-Â Â Balance Hard and Easy Training.
3-Â Â Stay Mobile.
4-Â Â Activate Your Core-Stability System.
5-Â Â Run Fast Before Running Far.
6-Â Â Stress Then Rest.
7-Â Â Diversify Activity.
8-Â Â Stay Consistent.
9-Â Â Remember the One-Bucket Rule.
10- Obtain Consistent Treatment from a Family Orthopedist.
For the full article with explanations on each commandment, click here. This is a great article, as it includes links to resources on each one of the commandments.
In the article âFollow These 10 Commandments of Runningâ, published by Womenâs Running magazine on April 12, 2017, author Brian Goldman lists the following:
1-Â Â Â Â Â Â Â Â Â Â Pick up your trash, especially in a race.
2-Â Â Â Â Â Â Â Â Â Â It is common courtesy to at least give a head nod as you pass another runner.
3-Â Â Â Â Â Â Â Â Â Â Your music is for you.
4-Â Â Â Â Â Â Â Â Â Â Donât play chicken with someone on a bicycle.
5-Â Â Â Â Â Â Â Â Â Â If your shoe comes untied or you need to take a phone call, move off the path or road.
6-Â Â Â Â Â Â Â Â Â Â Always go to the bathroom before you start your run.
7-Â Â Â Â Â Â Â Â Â Â If you are going to run in a bike lane (on a road), face oncoming traffic.
8-Â Â Â Â Â Â Â Â Â Â Donât overdo it on the perfume.
9-Â Â Â Â Â Â Â Â Â Â If your race is going through a residential neighborhood and kids are lining up along the sidewalk, give them a high five.
10-Â Â Â Â Â Â Â I have no problem with snot rockets or spitting while you run but look before you blow!
 For the full article with explanations on each commandment, click here.
Any additions? Let me know by leaving a comment, below.
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