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How to cool your body down quickly

How to cool your body down quickly

Also today: Eat seasonally to maximize your nutrition

June 21, 2024

Minute 1: Runners, stay safe in the heatwave

Typically, we’re thrilled when records get broken, but only if it’s a PR or course record, not a new temperature high. Things sure were sweaty in our neighborhood this week, since “Boston’s heat on Wednesday was a record-setter.” We weren’t the only ones facing the heat wave, as cities all across the Eastern United States saw similarly high temps. That’s why we’re bringing you this helpful list from the Washington Post: “These small daily actions may affect how your body manages heat.” A lot of runners use caffeine to improve their performance on a run, but that strategy can backfire when the sun is scorching. Caffeine stimulates additional movement in the body which can warm you up. Not only that, but it can contribute to dehydration due to increased urination. You may be better off swapping your hot cup of joe for something more refreshing, but know that just because a drink is cold doesn’t mean it's safe. An ice cold beer or margarita may sound nice, but remember that as a vasodilator and diuretic, alcohol makes us more susceptible to heat illness and dehydration. Even if you take precautions, running in hot weather can bring your body temperature up dangerously high. If you’re on a run and feel like you’re in trouble, you should know “How to Cool Your Body Down Fast.” The most important factor in fighting heat illnesses is controlling your core temperature, and experts say putting water or a cool towel over your chest is one of the most effective ways to manage the heat. Beyond that, cold water on extremities like your hands and feet can cool you quickly. They’re body parts with low mass and high surface area, allowing them to change temperatures rapidly.

#HotTips

The Healthy Alternative to Sugary Sports Drinks

Minute 2: Don’t miss out on the best half marathons of the year

For reasons described in Minute 1, not many full marathons take place during the summer. Half marathons, on the other hand, can still be held safely during the warmer months, particularly in the mountains or foothills. Just like a full marathon, a half is a serious test of endurance, but it doesn’t require quite as much of a time commitment. Not only that, but half marathons can be a stepping stone to other events. If you want ideas for upcoming races in your region, check out: “The Best Fall Half Marathons of 2024.” The list will take you everywhere from New Hampshire to Hawaii, so there’s something for everyone in the U.S. As we mentioned earlier, some runners like to use a half marathon as a milestone in their marathon training, and if you want to learn more about that strategy, you can read this advice from legendary runner and coach Hal Higdon who shared his advice on Training Peaks: “Racing a Half Marathon for Marathon Training.” Hal suggests that halfway into his typical 18-week marathon training plan, runners should complete a half marathon. When it comes to pacing, he says, the choice is yours. Running consistently at your target marathon race pace can help you determine if your 26.2 goal is within reach, but some runners may choose to run the last few miles even faster to build their confidence. Whether you’re running a half for its own sake or using it as a training tool, you’ll want to consider these “15 Tips For Running Your Best Half Marathon.”

#HaveHalf

Minute 3: Eat seasonally to maximize your nutrition

When it comes to foods that make you feel good, nothing beats mom’s cooking. Perhaps it’s no coincidence that whatever Mother Nature is serving up looks and tastes the best as well. What do we mean by that? Well, if you eat seasonally, focusing on what’s growing in your local area, you can expect a boost in both your diet’s flavor and nutritional value. Take a look at “Mediterranean diet or not, eating seasonally can be good for you.” Nutrition experts Sharon Gray and Julia Zumpano say that eating what’s in season is an easy way to broaden your diet, getting a wider variety of antioxidants and polyphenols from fresh, nutrient-rich produce. Not only that, but it can also promote sustainability by supporting local farmers and reducing the amount of emissions created by shipping out-of-season produce to your area. How do you know what foods are in season? Just head to a farmer’s market and ask the experts. That’s one of many tips you can find in: “What Is Seasonal Food? Your Complete Guide to Shopping, Growing, and Cooking Seasonally.” If you don’t have access to a farmer’s market nearby, there are plenty of options to be found at a regular supermarket. Chances are, the produce that’s in season will be visibly more abundant in any market, so going shopping with an open-minded, observant attitude can help you find the best options.

#GrowWithTheFlow

How WHOOP measures alcohol's effect on your health

TRAIN SMARTER // RECOVER FASTER

It’s no secret that consuming alcohol is fundamentally not healthy. We’ve all heard the benefits of not drinking – things like better concentration, more energy, improved moods, greater long-term cardiovascular health, etc. But what actually happens to your body if you quit drinking for a month?

Whether it’s Sober October, Dry January, or Hard 75, here are eight positive changes you’ll see from giving up alcohol, even if it’s just for a short period of time (like 31 days):

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Minute 4: Shoe Review: Saucony Endorphin Pro 4 is an ideal choice for a mid-range marathoner ($225)

Ace shoe reviewer Brian Metzler is training for the California International Marathon in December and he just went through the exercise of selecting his shoe for race day. Since Brian basically has unfettered access to any race shoe on the planet, when he makes a pick, it’s a darn authentic endorsement. For his race, Brian is opting for the new Saucony Endorphin Pro 4. It’s a carbon-plated shoe (naturally) that was designed for mid-pack marathoners rather than gazelles trying to break 2:30. That’s important since the folks in the “mere mortal” category will be on their feet longer and engage in more heel striking than the elite superstars at CIM. We’ve included the highlights of Brian’s review here, but be sure to check out the full analysis on our website to learn more.

The original Saucony Endorphin Pro model was a very good shoe because it had a hyper-responsive sensation about it. But it also had a sharp, blade-like feel to it, and was probably only ideal for extremely fast runners. Saucony continued to tweak and adapt the shoe, and with the most recent version, the Endorphin Pro 3, it had become more like a very cushy, carbon-plated training shoe that wasn’t quite responsive enough for racing. But now Saucony has released the Endorphin Pro 4 and that magical energy return is back. In my view, it’s the best iteration yet for a mid-range marathoner like me.

What’s New: The midsole of the Endorphin Pro 4 has been upgraded with a layer of Saucony’s top-tier PWRRUN HG foam directly under the foot. That’s the same foam found in the Saucony Endorphin Elite, which is considered the brand’s top-tier racing shoe. The Pro 4 retains Saucony’s rocker shape and curvy carbon-fiber plate embedded between the PWRRUN HG foam and the layer of PWRRUN PB. The sides of the midsole are aggressively sculpted to have a fast and edgy look. (If you look fast, you’ll feel fast, right?) The other key updates include a new more responsive sockliner, a new engineered mesh upper (with an integrated tongue) that is subtly reinforced from TPU overlays on the Saucony logo, and a new lighter, lattice design of the rubber outsole.

Why You’ll Love It: You’ll love it because it accommodates a lot of gait styles and race paces without being overly soft or bouncy. It’s one of the few carbon-plated shoes that I would actually wear for slower (9- to 10-minute mile pace) long runs. It’s comfortable for a heel-striking gait because the shape and midsole technology allow you to quickly roll forward in one fluid motion without any sloppiness in the heel. The combination of midsole cushion, interior comfort and great energy return make long runs and long races a sublime experience. I haven’t raced in it yet, but I’ve run two 12-mile runs at an up-tempo pace (relative to my fitness level) and have absolutely loved it. It feels as good at the end of a run as the moment I initially laced it up, and the more I push the pace, the more lively it becomes.

Pro: The Endorphin Pro 4 is very breathable and airy, but also secure and comfortable. The new version has been improved in almost every facet, especially the integrated tongue.

Con: One of the minor challenges I have with the Endorphin Pro 4 is that it’s about a half-ounce heavier than the previous version. It’s not a heavy shoe, but it’s also not a super-light racer, and it would be marginally better as a performance racer if it hadn’t gained the extra weight.

Those are Brian’s highlights of the new Endorphin Pro 4, but for the full story, you can check it out on our website.

#ReleasingEndorphins

Minute 5: Quick Intervals

Ready to update your running playlist? Coach Trax is back with her recommendation of the week: Today's song is “Like I Say (I Runaway)” by Nilüfer Yanya. Yanya, a British singer-songwriter, learned how to play guitar at age 12 when she dove straight into rock and roll. She is most known for her breakthrough album, Ms. Universe, which was released in 2019 to rave reviews. “Like I Say” is the latest single off of her highly anticipated fourth album, “Method Actor,” set to be released this September. There is so much going on in this song and I am enthralled by it. It begins with a cool acoustic groove and gives you a taste of Yanya's unique and absolutely beautiful voice. Then it's a slow but steady build to a slamming refrain with bold guitars that light the song up in a totally new way. Back and forth like this for the whole song. Her music has an indie-rock-jazz vibe with a touch of psychedelic and electronic. So, yes, a little bit of everything. I've really never heard anything like it and that is so rare these days. I probably say that a lot, but that's the goal of these song picks, to keep things interesting and hopefully a little left of center. Hope you dig it as much as I do. I say that a lot, too. Listen on Spotify or Apple Music. #TurnItUp
In Minute 6 of our last issue, we took a look at the importance of building ankle strength and stiffness to improve your running speed. Well, right next to the ankles are your calf muscles, and in case you didn’t know, they’re one of the most important components of a runner’s propulsion. That’s why calf raises can be such a useful tool, but if you really want to get the most out of them, you should be aware of the variations listed in this article: “Level up leg day with calf raises: Everything you need to know.” As an added bonus, you can watch this video on ankle strength from @fastmethodtraining for a few additional ankle exercises.
In Boston, where history is revered, the Boston Marathon is more than 100 years old. The race is rich with history and tradition, so it’s probably not a surprise that a change in the race’s official logo has stirred up quite a debate. The BAA flipped the direction of the classic unicorn and altered some of its details to represent a more contemporary vision. That was the goal, at least, but it turns out that “Readers aren't thrilled with the new Boston Marathon logo.”

Minute 6: Daily Inspiration

As dedicated trail runners, we occasionally like to flex on our pavement pounding pals by extolling the wonderful views we enjoy while running through the woods and mountains. Unfortunately, we had to cringe when we saw this new video from @kalebs_adventures, pointing out that trail runners spend a heck of a lot more time staring at the ground in front of us before arriving at a scenic vista or outlook. Facts. Busted. This is a hilarious reminder that the expectation vs. reality of running can be substantial. Sure, trail running might not be as glamorous as some overzealous enthusiasts would have you believe, but we still think the challenging journey makes the view at the end all the more rewarding.