Christopher Bergland knows a bit about running in the heat. Bergland, who started his triathlon career in Cherry Hill and at the Jersey Shore, is author of The Athlete’s Way: Sweat and the Biology of Bliss. In 2003, he ran the Badlands Ultra marathon in Death Valley, California—a 135-mile race in 130 degree heat.
Here’s five tips from Bergland, about taking on the road in the summer heat.
1. Screen Up. Make sure you wear sunscreen – not sunblock. “Sunblock creates a physical barrier that makes it harder for the skin to breathe,” says Bergland. And sunburn makes everything miserable, so make sure you put that screen on.
2. Run against traffic. “I like to see what’s coming at me and if I need to dive into the bushes at any hairy crossroads,” he says. So while bikes go with traffic, you should run against it.
3. Be aware of bikes. Cars aren’t the only thing you have to worry about, especially if you’re running on a busy shore street, like Dune Drive in Avalon, which is swarmed by bikers in the summer. “Most cyclists don’t necessarily heed to traffic lights and signs the way a car would and have momentum and speed on their side,” says Bergland. So while you may have the right away, they can run you down. Be cautious.
4. Prepare on sand. Jogging on the beach might seem like a serene activity, but sand running is hard on your legs since you’re pushing your way out of the sand at every step. If you’re going to run a beach race, like the August 8 Captain Bill Gallagher 10 Mile Island Run, which is mostly on sand, make sure you practice on sand. “If you see a ridge of sand during the Sea Isle Island Run that is firmer, try to run on that,” adds Bergland. Lace your shoes snugly. This will help keep sand out of them. When you’re done, removing the lining of your sneakers and bang out any sand that managed to get in.
5. Account for the weather. “Humidity is really tricky because your sweat can’t evaporate off of your skin, which [is what] helps cool you and keep your body temperature down,” says Bergland. And if you’re used to running in the cold, don’t try to race in the summer. Use any races you sign up for as fun runs. It is a sport, after all, right?
Now here’s my tip: make sure you wear comfortable shoes the night before a race. I was supposed to run the Belmar 5, last Sunday. But my pretty Saturday night shoes left ugly blisters on my feet the next morning and knocked me out of the race.