Week 3 + Foul Weather

Hi again! Last week was such a tough week weather-wise. At one point I had the heat running in my house. Were we suddenly transported to northern Canada? Seattle? What happened??? I want you to remember the weather last week during the inevitable heat wave later this summer. Speaking of heat waves, there is plenty of information available on how to handle the heat -- namely, exercise during the early morning or late evening and stay hydrated. But what if it rains for 5 straight days again? Do we build an ark and collect 2 of every animal?

First off, every athlete I know has trouble getting themselves out of the house to exercise when it's precipitating, cold, or really anything other than perfect outside. So, you're not alone. If you don't feel like exercising, then you need to find what motivates you. Maybe you can look back at your mileage log. Maybe you can watch a video of the Olympics or the Tour de France. It doesn't matter what mental trick you play on yourself because we both know that once you're out the door, you'll feel like a million bucks and be happy and satisfied that you were able to find the inner strength to be outside (or on the treadmill) when about 99.9% of the world would rather plant themselves on the couch.

Things can get tough when you are outside in wet weather. If you're running or walking on wet pavement, you may have noticed that your legs are more sore post-workout. This is because every time you push off with the ball of your foot during your stride, your foot slips backwards a tiny amount (due to the reduced frictional forces. Ha! Physics). If you take 85 strides per minute multiplied by 30 minutes of exercise, then these tiny stabilizing muscles in your legs will become repeatedly stressed thus causing soreness. You will primarily feel this soreness in the calf muscle, but you may have sore hamstrings, glutes, and lower back as well. Don't be alarmed, you'll recover quickly ... just be sure to stretch a LOT before and after workouts on slippery surfaces.

The final thing you need to take into account is wet shoes. Having wet shoes can greatly increase the probability of getting a foot blister - and blisters can be so painful that they could cause you to change your gait pattern, thus resulting in injury. So be sensible. If you're out in wet weather, you'll never be able to keep your feet perfectly dry but do try to avoid puddles and don't stay out in the rain for too long. Check the local weather radar before leaving the house! Sounds like simple advice but you'd be shocked how many athletes get stuck in downpours, then complain about blisters.

Once you've finished your workout, bring your shoes in the house, take the insole out, and set them near a dehumidifier. You can also stuff a newspaper in your shoes ... just remember to remove the newspaper an hour after you put it in. Your shoes should be dry enough to use the next day.

Good luck and keep in touch! Hope ya'll (that's Delaware for 'you all') are having a great summer.