Ask The Running Doc: How Can I Train & Race In The Heat?

  • By Mario Fraioli
  • Published Aug. 10, 2011
  • Updated Feb. 12, 2013 at 2:58 PM UTC


Use these tips to stay cool this summer.

Written by: Lewis G. Maharam, MD

The signs and symptoms of heat stroke and heat exhaustion are actually similar for runners, although heat stroke is far more severe. One will experience dizziness, nausea, warmth and even confusion as symptoms get worse. Some folks say that with heat stroke people will stop sweating, but that is hard to evaluate in runners because of spray stations on the course and water being thrown over one’s head at a water stop. Symptoms become heat stroke, and life threatening, when body temperature reaches 104 degrees or higher. If you get this hot, or cooling down with ice or a cold shower or rags does not reduce your symptoms, seek medical attention. I repeat, heat stroke can be life threatening.

But we don’t have to get to this level of heat illness. I have written heat tips in my book Running Doc’s Guide to Healthy Running, which I share on the following pages.

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FILED UNDER: Injury Prevention / Running Doc TAGS: / / / / /

Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College in 2003, he now coaches the Prado Women's Racing Team in San Diego and was the men's marathon coach for Costa Rica's 2012 Olympic team. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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