Running's Summer Essentials

The Broadway trailhead leading into the Saguaro National Monument is the gateway to a multitude of beautiful runs. Well-marked horse trails zigzag their way through the desert leading to various destinations around and within the park. Typically we run single file to the paved loop road in the park and then run the back half of the road (with the big hill). We'll then cut back on the Cactus Forest for a nice 10 miler.

One of my running partners, and fellow Soggy Wogger, Steve "Blackett's" Hughes (because he runs Blackett's Ridge in Sabino, sometimes twice a day. For fun.) suggested an out and back on the Cactus Forest. In my mind it was great because we'd get rid of the hill, but still get the benefits of the miles. Boy was I wrong. "The Hill" was still evident, just dispersed throughout the run as smaller, steep inclines. If that wasn't enough, it was going to be 110° by mid-day, meaning about 80° at the start of our run.  I'm not complaining. We all know it's hot in Tucson in the summer and we put up with it because it will be 75° during the winter. So to make summer running enjoyable in the desert, keep in mind a few guidelines:

• Staying hydrated is important. You want to hydrate prior to your run, but it's important that your body is USED to hydrating. We all know the adage of 8 full glasses (8 oz.) of water a day, but it can approach 12-14 glasses depending on your weight and exercise levels. Therefore for runners, be diligent about consistent hydrating throughout the day, every day, and you won't have that ‘sloshing' feeling prior to your run.

• Take water with you on your run. I carried 20 oz. of water for the run through the Cactus Forest. It wasn't enough and I had to bum some off Blacketts. My fellow runners carried 40+ oz. There are many options for carrying water including fuel belts (an elastic waist band with multiple, small, clip-on containers that can hold water or other drinks), water backpacks with a hose mouthpiece and the traditional fanny pack designed for water bottles.

• In addition to water, be sure to hydrate with an electrolyte replacement drink at the end of your run.

• A visor or hat made of a moisture wicking material and can help keep the sun (and sweat) out of your eyes. Most hats and visors are machine washable.

• Many runners like to wear sunglasses to protect their eyes from the sun. An active-wear sunscreen is also recommended - apply before your run and at stops for water during your run.

• Run with a group or partner

• Frequent stops for hydrating are not only recommended, they are essential to evaluate for fatigue, and keeping the group together.

Our run turned out to be a good one, although my knees were actively recruiting my quadriceps to revolt. We had a good mix of runners, conversation and even some random singing of Glen Campbell and Linda Ronstadt songs. Hmmm, maybe we need to be checked for sunstroke?

What are your secrets to training in the summer? Midnight runs? Mt. Lemmon? Let us know.