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Marathon: Q & A

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Laura Chase

How should I adapt my training in the hot summer weather?

A: One of the biggest concerns in hot summer weather is dehydration. Hydration is an all-day process, not an 8-ounce glass of water before you run. If you feel thirsty, you’re dehydrated. If you aren’t urinating light yellow to clear, you’re dehydrated. Focus on consuming water throughout the course of the day and monitoring your urine.

Another issue I often discuss with people is their limited time. Lots of people have time to work out at lunch, but when you get into your higher mileage, the time constraint can really put a strain on your day. So, you either train in the morning, or you run at night. Running in the morning is ideal because the weather it cooler, the humidity hasn’t climbed too high, and your core temperature has yet to elevate. These are ideal conditions for outdoor running. Be cautious running between 4 and

7 p.m. on warm days. I would recommend getting in a morning run. Then get in an evening strength training session to keep your muscles strong. The stronger your body, the better the runner.

Ian McGriff, fitness director, Tipton Lakes Athletic Club

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