Runners must be prepared for heat, adjust their pace
Margretta Lutz always finds a nice hiding spot along her running route.
That's where she keeps her water.
On the way back, she grabs a drink to cool down. Lutz, an 85-year-old Saxonburg resident, tries to avoid the heat.
On really hot days, she has other ways to stay cool.
“I used to run with a bag of ice cubes in my running bra,” Lutz said.
Preparing for the conditions of distance running, especially in the summer, is important for runners of any experience level.
According to Runner's World magazine, it takes about two weeks of consistent running in the heat and humidity to acclimate to warmer conditions.
It is also recommended that during an event, runners consume 4 to 8 ounces of water or sports drink every 15 to 20 minutes.
Butler assistant track coach Mike Seybert, who works with distance runners, used to help his kids stay hydrated by leaving reminders at the cross-country course at Butler County Community College.
“I would have crates with water bottles with their names written on them,” Seybert said. “It's about picking the right time of day to run and keeping fluid in their bodies to stay hydrated.”
Avoiding running in the afternoon is a key in the summer, as is wearing loose-fitting clothes to avoid trapping the heat in.
Having to deal with conditions never occurred to Lutz.
She started running because she was concerned with her daughter, Pat Neubert, running by herself.
Lutz, who ran in the 2K portion of the Butler Road Race June 28, is still active in running and tries to do several races a year. She finished the Pittsburgh Marathon in 3 hours, 18 minutes and 8 seconds in May.
“I just went out and ran,” Lutz said. “One day Pat said, 'Why don't you come running with me?' OK. Then she said 'Why don't you race?' OK.”
Eventually, Lutz qualified for the Boston Marathon and participated three or four times.
Doing the marathon season in the summer can be tough due to heat and humidity. Runner's World suggests people slow their pace by 20 to 30 seconds per mile for every five degrees the temperature rises above 60.“When you're a new runner and you've never ran before you have to ease into it,” Seybert said. “Whether it's the summer time or springtime.”Learning how to properly race is something Butler residents Valerie Sands, 69, and Robert Sands, 71, also had to learn.Both also participated in the Butler Road Race. They started running in the late 1970s. Neither had tried distance running previously.When they started, they were in a running group called Perpetual Motion.“As it was starting, running magazines were coming out with what you should do and how you should do it,” said Valerie, who has run the Butler Road Race 31 times. “I just went out and ran.”Robert Sands, who teaches at Butler County Community College, said he and Valerie have dialed back on racing.They used to do one every week or two, but now do three or four a year.“It's something we enjoy,” Robert said.Valerie said staying hydrated was never an issue for her.“I drink a lot of water anyway,” she said.Ultimately, runners need to be cautious about how much their body can handle. It's different for everyone.“Some people are better when it's hot and not when it's cold or raining,” Seybert said. “I was never a good runner when it was hot. I always ran better times when it was cold or raining.”
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