As summer rolls in, the bane of the Southern runner is inevitable: the heat. While it can be tempting to hang up your shoes and become a part-time swimmer for a few months, some of us can't kick this running habit. Fortunately, there is a solution. Rather than baking on concrete sidewalks, hit a canopied trail. Sure, there may be a bit more elevation, and you have to watch for the occasional grasping vine, but it beats the heat. It so happens that Chattanooga is surrounded by shady trails for your summer running needs. Here are a few recommendations to get you started.
The Blue Blazes Trail at Moccasin Bend is ideal for a road runner looking to escape the sun. This might be the flattest trail run around town, clocking in at 40 feet of elevation gain over 1.5 miles. The trail mimics a track with its oval shape. If you are looking to keep a good pace, Blue Blazes is the trail for you. There is a short section that runs along the Tennessee River — be wary of snakes and mud as you race through this swampy landscape. It's advisable that you wait for the driest of days.
Stringer's Ridge is the epitome of convenience for many downtown runners. Stringer's offers plenty of biking trails that wind through the shade. Its proximity to downtown makes it a great spot for runners as well, but be sure to watch out for bikers and be courteous. The most runnable trails are the Cherokee, Strut and Choo Choo. The Cherokee is an asphalt/gravel trail that traverses most of the ridge. Strut and Choo Choo are two short singletrack loops at either end of the Cherokee. A great course is to combine the three trails for a 2.4-mile loop with 200 feet of elevation gain. Start from the parking at Spears Avenue and head up the Blue Trail until you get to Strut. From there, make your way to Choo Choo via the Cherokee, then head on back.
For a shady experience on Lookout Mountain, you can't beat the Skyuka Trail. As a point-to-point, it comes in at 4.6 miles with 800 feet of incline. Flanked by lush vegetation, the trail stays in the shade all day. It can be a bit technical at times, but the trail is mostly level with good tread. If you set off early, bring a stick to tear through spiderwebs. If you're looking for a big challenge, make it a full loop by tacking on the Bluff Trail. That will get you a total of 10.8 miles with 1,700 feet of elevation gain. When tackling the "Big Daddy" of Lookout Mountain during the summer, go in the morning to take advantage of the shade from the cliff line.
And if none of those trails suit your fancy, remember that every trail is shady at midnight.
Running in the heat can actually have benefits once you get over the initial slump. If you can slog it out for 1-2 weeks, your body will ultimately get better at cooling itself, retaining precious electrolytes and increasing bloodflow.
Here are some more tips to help you beat the heat.
1. Adjust your pace. Even in 60-degree temps, the "heat" will slow an elite runner down by nearly 2%, according to the Run SMART Project calculator. The American Running and Fitness Association recommends that you begin by cutting your intensity by 65-75%, and then slowly work your way back up.
2. Hydrate. Pre-hydrating is key here. Once you begin to sweat, your body will lose electrolytes until you build up your heat tolerance. Drink 16 ounces of water two hours before setting out. If you're heading out for under an hour, take water; otherwise, take water and a sports drink.
3. Keep electrolytes and calories separate. Since your blood will primarily be busy trying to help your body cool itself at the surface, there won't be much to help with digestion.
4. Wear breathable, moisture-wicking clothing. Opt for light colors to help reflect the sun's rays and performance materials to help keep you cool and comfortable.
Night running tips
If you do venture out after dark, remember:
› Always go with a group or a buddy.
› Always tell a friend or loved one at home the exact route of the run and when it will be done.
› Always bring your smartphone.
› Wear a slim, snug belt designed to hold keys, phone and a water bottle. A fanny pack can throw off your stride and a mugger will notice it.
› Hydrate before and after, and bring water along on the run.
Source: Laryssa Martinovich