Let's Go For A Run - Battle Mountain, San Diego CA

Put your big boy pants on if you want to run with me.  This is my daily short run.  About 4 miles total from my house and back.  Battle Mountain is a great example of how crazy running in San Diego is.  Always an adventure to be had.  I love it.

Don't Fear the Heat - Running in high temperatures

Don't fear the Heat. Just because it's hot outside doesn't mean you need to sacrifice your run.  Just adjust a little bit and you can get a great workout in half the time.

10 Quick Tips for running in the heat.

1. Drink water... Duh... yeah but make sure you bring water with you and plan to stop for more water if you can.  On a hot day, 90 degree +, you will cook through water about twice as fast as you expect. Don't ration water. Drink when your thirsty and if your getting low, then shorten your route.

2. Slow down. Remember you're getting twice the workout than your body is probably used to. Don't be afraid to walk. I walk all the time and I'm in pretty good shape right now. On a long run if you start to get tired, slow down or walk. Most likely your cardio is fine, it's your body temperature that is rising too fast. Get your body temperature back down by taking it easy.

3. Watch your heart rate. Your heart rate rising is a good sign that your overheating. You don't need a heart rate monitor for this either. Simply listen to your breathing. When your breathing increases it means your heart rate is increasing. A simple way to monitor your heart rate is to monitor your breathing. (bet you wish you knew that before you blew 200$ on a FitBit.)

4. Don't be afraid to wet your shirt before you leave and during your run, but don't use your water supply.  This is an awesome trick but don't do it at the expense of using your carried water supply.  Water does much more good in you than on you.  Even if the water you find is warm, the evaporation will cool you off. This is how a swamp cooler works.

5. Wear sunscreen. The easiest way to overheat is to start to get sunburned. If you skin doesn't start to burn and get red then that blood is not on the surface getting hotter and hotter.  Always wear sunscreen on a hot day, even if you're tan.

6. Bring your cell phone. I always bring my trusty CamelBack on hot runs. It gives me a great way to carry my cell phone in case I get hurt or can't make it back.

7. Make a decision before you run on what your rules are for distance versus bringing water or not. I have a rule of thumb: Anything over 3 miles in the summer, I bring water.  I don't wing it on the way out the door either. This has kept me out of trouble many times. Remember the weather can change very quickly and go from overcast to crazy sunny and hot very quickly.

8. Drop a note to someone on your basic route.  I usually text my wife that I'm going running in a general location. That way if I do break my leg I know help will get there in a few hours, not days.

9. Bring an energy gel just in case.  Running in the heat tends to cook through your glycogen levels much faster than a cool day. I'm a low carb athlete but I still carry high carb energy gels with me in case I hit the wall and start to feel sick.

10. Slow the F down if you start to feel sick or dizzy. Most people never remember the moments before passing out. You will not see it coming if you ignore the basic signs.  If you start to feel sick to your stomach or even a little dizzy, then start walking and sipping water.  Wait for about 5 min after you start feeling better to start running again.

Don't fear the heat, you get a great workout and usually don't need to put in as much time as a cool day.  Slow down and enjoy the increased fat burn.  Just be careful and take care of yourself.

Self Defense for Runners

When you are out for a run the last thing on your mind is fending off an attack.  Runner's get attacked more often than you think. Using a few simple techniques you can fend off about 99 percent of attacks.

1. Situational awareness.

   By far the easiest way to win in a self defense situation is to not get in it in the first place.  This is usually not a problem for the seasoned runner because they most likely are running becasue they love it and they are generally very aware of their surroundings.  For the novice runner however it's easy to get lost in thought or start to focus on the ground right in front of you. This leaves you in a very vulnerable position. Stay aware and stay alive.

2. Get off the X.

   I loved this saying the first time I heard it. If you remember Wiley Coyote is always standing on the X right before he get's smashed. The Road Runner is always able to avoid the trap because he gets off of the X.  If you are remaining situationally aware you should spot that something is up.  Foil an attacker's plans simply by not walking into the trap. Change sides of the street. Turn around and start running the opposite way.  Don't hesitate to change your route or plans quickly.  Don't be an easy target.

3. Out run your attacker.

   Run as hard as you can. When your running for fun you're generally in better shape than about 90% of Americans, so put it to good use.  Push hard and outrun your attacker.  Don't worry, that burst of speed costs you a lot less than it does most attackers.  An attacker is looking for easy prey, you take off like a gazelle and the attacker's drug use and bad habits will catch up to them very fast.

Of course these are the basics but they are a great place to start.  Remain vigilant out there and stay off of the X.