Today's CrossFit class involves a run, and only four students showed up, when there is usually a waiting list. It's not so much about laziness, acknowledges the coach, but at certain times of the day, with the sun shining directly into the gym (referred to as the box), there are many absences. You can always switch that cardio for double the distance on a stationary bike and stay in class without having to go outside. But there are daring individuals who even run at 2:00 PM, during the central hours of the day.
According to data from fitnessdigital, temperatures above 24 degrees Celsius can affect sports practice, and 38 degrees is the maximum temperature at which long-duration sports are not recommended.
"I recommend going out early or late, around eight in the morning or nine at night, to avoid heat strokes and seek the minimum temperatures to perform better," says Andrea de Ayala, a coach specialized in running plans and marathons. But the issue goes beyond reducing times on the stopwatch or not fainting. More than 47,000 people died in Europe as a result of high temperatures last year, the warmest on record globally, according to a study published in Nature Medicine led by the Barcelona Institute for Global Health (ISGlobal). In Spain, at this point in August, we are already experiencing the fourth heatwave.
We all enjoy the feeling of exercising outdoors, which also connects us with nature and is found in all happiness and endorphin lists. But we must be very aware of the risks. Therefore, De Ayala's advice is very relevant and supported by science. The study Heat stress and thermal strain challenges in running concludes that running in hot conditions imposes significant thermal stress on the body, can affect performance, and increase the risk of health problems.
The research highlights that heat acclimatization, adequate hydration, and strategies such as pre-cooling before and during exercise are essential to mitigate the negative effects of heat. It also emphasizes the importance of individualizing these strategies according to environmental conditions and the runner's characteristics to optimize performance and safety. For example, coach Marina Durán, also a runner, chooses the early hours of the day because it's easier to make excuses later. "If we leave the training for the end, when it's also cooler because the sun has set, we are more tired from work."
Although everyone has their personal circumstances, establishing a morning routine and waking up early to exercise is very positive and has the advantage that "unexpected events usually don't arise," says the coach. But it's also true that there is more energy later in the day because the body is more awake, and therefore, a lower risk of injuries, as confirmed by the study The cellular aspects of biorhythm. The basic conclusions suggest that cells have specific mechanisms that allow for synchronization with natural cycles, day-night, and these mechanisms are crucial for overall health. They affect processes such as sleep, metabolism, and stress response. Hence the importance of biological rhythms in cellular physiology.
In addition to avoiding midday outings, it is essential to maintain a proper balance of fluids and electrolytes during exercise, especially in hot weather. "I recommend drinking from all possible sources, even if you have to interrupt the training several times, or carry a flask of cold water," specifies De Ayala, who recommends isotonic drinks rich in sodium before, during, and after exercise. "I take Hydrazero from 226ers, for example." Another option could be Refix, the drink with seawater from Galicia.
To avoid feeling heavy while running, you should start hydrated and energized. "A trick is not only to hydrate from the inside even if you don't feel thirsty, but also to use water from fountains to cool down quadriceps and hamstrings, and pulse areas like wrists, neck, front of the elbow, back of the knee, and, of course, the head. The lightness you feel afterward is amazing," points out the coach.
And be careful with fasting at this time of year, especially for people who tend to have low blood pressure, as they may feel weak. "As a general tip, I recommend eating a cereal bar or a banana before training, which is light, digests quickly, and provides the carbohydrates you need for energy." Regarding gels, they are not used for all workouts or daily, specifies Andrea de Ayala, but you may need them for intervals. "Where I always recommend them is for long runs, where they really change your training. Also, for people preparing for a marathon or a half marathon, they should train with gels to ensure that the body tolerates them well and avoid surprises on race day."
Staying hydrated in summer is always essential, and we can also wet our skin to stay cool.EM
Regardless of the time of year, good sports shoes are vital, even if you are just starting out. It is also necessary to use sun protection to prevent sunburn and protect the skin from UV damage. To do this, generously apply sunscreen with a sun protection factor (SPF) of at least 30 every two hours, especially if sweating or in contact with water.
Additionally, it is advisable to wear light, breathable clothing in light colors that reflect heat rather than absorb it. And do not forget accessories that protect from the sun and help prevent heatstroke, such as caps and sunglasses, which also shield from wind and pollen, although some people prefer to wear as little as possible. "Technical and loose-fitting." This is how breathable garments that help regulate your body temperature should be, according to De Ayala.
What should you do if, despite taking all precautions, you feel weak? "If you hit a wall, you should always stop," emphasizes the coach. "You are not braver for continuing. The body dictates, and if it fails, there is no training. Above all, we must value our ability to make an effort and the gift of being able to exercise. We take care of the things we love so they don't break, the body is the same," she says seriously.
She always tells her students that an outing is to enjoy and improve our health. "None of us are going to be Olympians, and I consider it a lack of respect towards ourselves not to know how to respect our limits when our body is warning us. Self-love is listening to ourselves and knowing when to stop."
We need the body to adapt to the environment and to the training, he points out. "We can't ask the body for the same rhythms or the same maximum heart rate (MHR) at 38°C as at 3°C. The smart thing to do, as far as possible, is to adapt your training to the external conditions. That's why in summer he recommends not pushing yourself too hard. "An easy run is the best suited training because you can run without suffering. In addition, we use it to accumulate kilometers, which is the key to improve and it will help you for absolutely everything, from a progression without effort, it helps to lower the average HR and to be able to raise the pace in races".
ALTERNATIVES AND RETURN TO CALM
If you're preparing for a race where your plan is more concrete, De Ayala suggests short sets and sprints to work on power in short, effective workouts. "I never recommend a treadmill. Except in specific cases, in which the option is this or not to train, of course I choose the treadmill, for something exists". But it is like indoor bikes, they have nothing to do with road bikes, he warns. "The stimulus you generate in the muscle and the sensations are totally different".
On the asphalt the ground is firm and your body is the one that moves forward. On the treadmill it's the other way around, it's the ground that moves and your body bounces thousands of times on the same point, he explains. "This type of impact is much more damaging. So, please, treadmill training, last choice."