Harlem Run News - August 2018

Hey everyone! Happy August. We hope the summer is treating you well and you're enjoying the beautiful weather while staying hydrated and healthy. For those doing long runs and training for fall marathons, we salute you! We have a few things coming up this month ... here they are:

August 13: School Supply Drive with #TakeCareOfHarlem

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Join us for our regular MNR, but meet up at Harlem Haberdashery (245 Lenox) with school supplies in tow! See the Facebook page in the previous link for the supplies that are most in-demand. See you there!

August 25: UA Mountain Running Series - Killington Mountain, VT

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Throughout the summer we've been showing you our journeys around the country for Under Armour's Mountain Running Series. At the end of this month, we're headed to Vermont! Stay tuned to social media for updates and cheer on our runners virtually. 

August 25: Percy Sutton 5K

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And last but certainly not least -- New York Road Runners comes to our backyard! On Saturday, August 25 at 8:30am runners will go through the streets that we love ... so let's show them our love. If you're not running, come out to cheer and join our after-party at Harlem Tavern afterwards for food & drink specials.

 ... and that's a wrap on August! We hope to see you at all or some of these events. Drop any questions in the comments section!

- HR Captains

 

 

How Can Runners Handle the Heat?

Winter in NYC felt like it would never end and the first part of summer had been kind, but now this week is sending us into the “those snow storms weren’t that bad, right?” zone.  With the days still long and the roads still clear of ice and snow, we should continue getting out there and exercising in our neighborhood as much as possible. Don’t forget that it is not just the temperature you see on your phone’s screen, but also the humidity that plays a role in determining how hot your run will feel. This blog post will hopefully give you some ways to handle the heat while you run.

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What should you wear? Sunscreen! Lots of it! Especially on your face.  Be sure to get the sweat resistant kind and apply it at least 20 minutes before you go out.  Other important items include:

·      Sunglasses

·      Hat

·      Light colored, loose fitting clothing that are moisture wicking (i.e. not cotton)

When should you run? Run early or run late to avoid the hottest part of the day, but if it is dark out, run with a friend.

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How should you prepare? Nutrition and hydration are always important when running, but they are even more important when you are dealing with the heat. The best thing to do is to stay hydrated ALL the time. Be proactive! There is no correct amount to take in each day, as that is very specific to each person.

Your best guide is to monitor the color of your urine…Bet you didn’t see that coming! Your urine should be a pale straw color all the time.  If it gets too yellow, start drinking those fluids.  If you all of a sudden decide to chug a ton of water (not beer) before you run, even as late as the night before a race or run, you may find yourself needing to pee more often. Whereas, by maintaining a proper hydration level, you should not see a dramatic change in your number of trips to the bathroom. 

How can you stay hydrated on the run? If you are able to maintain your hydration, you will often not even need to drink during a shorter run, just be sure to drink after your workout. For longer runs, have a hydration plan using some or all of the following methods: 

·      Bring money to buy a drink at the bodega

·      Know where the water fountains are on your route

·      Carry water with you either in your hand, on your waist, or in a backpack

Do you know what electrolytes are?  Electrolytes are the smallest of chemicals that enable the cells in your body to function, which allow your body to work. Electrolytes such as sodium, potassium, and others generate electricity, contract muscles, and move water and fluids within your body. If you are doing a long run, you may end up needing more than just water to prevent your electrolytes from getting out of whack … yes that is a technical term. 

If you experience things like cramping, dizziness, nausea, fatigue, or dark urine, you may need additional nutrients to get your body functioning properly again.  Consider drinking some coconut water, eating a banana or a few pretzels, or adding something fancier like a Nuun (or other electrolyte tablet) to your water bottle.  Worst case scenario you can use a sports drink, but I highly discourage those…which can be a conversation for another day!

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Bottom line? All that being said, running in this heat is no joke.  Sometimes you may just need to skip your run on a really hot day and adjust your weekly training schedule.  Or you could swap your outdoor run for some other type of exercise like going to the gym, the pool, walking, or even jumping on your bike.  Now go to the bathroom and check your pee!

Rachel Cutler has a Bachelor of Science and a Master of Science in Exercise Physiology from the University of Florida. She is also a Certified USA Triathlon Coach. 

Amir FigueroaComment
How The Movement Pushed Me Out of My Element

Growing up as a sprinter, I've always enjoyed running, but distance running was never my thing. However, I've always had a deep respect for those who pushed themselves to get the miles in!

What led me to running was my environment. Getting on my feet and onto the pavement was the only time I felt carefree ... and nothing mattered when I was on the track.

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I learned of Harlem Run from one of the leaders, Lisa. I saw her group running one Monday evening and decided to follow so I could ask questions and learn more about this energetic group running through Harlem. I ran with The Movement the next Monday and have been running with them every week since.

I'm learning a lot from everyone who is involved in the movement. Things such as techniques, form, stretches, jargon, etc. You name it, someone there has information for you. 

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In addition to Monday Night Runs, I also participate regularly in the Thursday Night Speed Workouts, which have pushed me to get stronger and fitter while still meeting new people in the community. These workouts are interesting for me because they incorporate speed, which is my forte, with distance, which is still a learning process for me. Every Thursday is a different workout which is cool because it keeps you on your toes. For someone looking for a push or a change from their regular runs, definitely come by on Thursdays!

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Harlem Run puts me out of my element which is great for growth! Everyone has faith in the next person which is why I think it's a great thing to be apart of. My ultimate goal now is to complete a marathon. This goal was created from my being with the movement!

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-Issa

IssaComment