180122 1435 Sports & Fitness Running General Running true Mon, 18 May 2009 04:05:15 -0700 /system/videos/5/22/01/18/180122.flv sports, fitness, running, weather, hot, warm, sun, summer, heat, heatstroke How To Run in Hot Weather http://www.howcast.com/videos/180122-How-To-Run-in-Hot-Weather http://www.howcast.com/videos/180122-How-To-Run-in-Hot-Weather/edit approved 162 640 360 <object width="425" height="273" classid="clsid:D27CDB6E-AE6D-11cf-96B8-444553540000" id="howcastplayer"><param name="movie" value="http://www.howcast.com/flash/howcast_player.swf?file=180122"></param><param name="allowFullScreen" value="true"></param><param name="allowScriptAccess" value="always"></param><embed src="http://www.howcast.com/flash/howcast_player.swf?file=180122" type="application/x-shockwave-flash" width="425" height="273" allowFullScreen="true" allowScriptAccess="always" ></embed></object> 23 TreehouseFlicks http://img.howcast.com/system/thumbnails/180122/RunInHotWeather_xxlarge_maintained_aspect.png 4407 false false false 69583 1 27 Step http://img.howcast.com/system/thumbnails/180122/27.jpg Know the heat index Check the heat index, which is how hot it feels when the temperature and the humidity are combined. According to the National Weather Service, exercising in a heat index over 89 degrees Fahrenheit puts you at risk for heat-related health problems like sunstroke.

]]> 69584 2 45 Step http://img.howcast.com/system/thumbnails/180122/45.jpg Hydrate Drink 16 to 20 ounces of water two to three hours before running; drink another 12 to 16 ounces 15 minutes before you begin; and drink about 5 ounces of water every 10 to 15 minutes during your run. If you plan to run more than 60 minutes, substitute a sports drink that contains electrolytes and 6 to 8 percent carbohydrate concentration for the water.

]]> 69585 3 67 Tip By the time you’re thirsty, you’re already dehydrated.

]]> 69586 4 71 Step http://img.howcast.com/system/thumbnails/180122/71.jpg Protect yourself from the sun Slather on waterproof sunscreen with a minimum SPF of 30, wear a hat with a broad bill, and put on sunglasses. Caps with a “sun skirt” around the back offer additional protection for your ears, back of head, and neck.

]]> 69587 5 87 Step http://img.howcast.com/system/thumbnails/180122/87.jpg Wear moisture-wicking fabrics Wear loose-fitting, light-colored clothing made of moisture-wicking fabrics. Dark colors absorb more heat and cotton retains moisture.

]]> 69588 6 97 Step http://img.howcast.com/system/thumbnails/180122/97.jpg Get wet Consider dousing yourself with cold water right before your run so you don’t heat up as fast. Take a shower; jump in the pool; or just dump a pitcher of cold water over your head.

]]> 69589 7 110 Step http://img.howcast.com/system/thumbnails/180122/110.jpg Run with the wind Begin your run with the wind at your back so you’ll have a nice breeze in your face on the way back.

]]> 69590 8 116 Step http://img.howcast.com/system/thumbnails/180122/116.jpg Take it slow Don’t go for any records; keep your first couple of miles below your usual pace.

]]> 69591 9 123 Step http://img.howcast.com/system/thumbnails/180122/123.jpg Don't ignore warning signs If you stop sweating and begin to feel dizzy or nauseous, stop running, get in the shade, drink some water, and get medical attention. Those are symptoms of heatstroke.

]]> 69592 10 134 Tip Heat cramps, which usually strike runners in the legs, are the first sign that you’re overheating. So if you experience one, stay on the safe side and terminate your run.

]]> 69593 11 144 Step http://img.howcast.com/system/thumbnails/180122/144.jpg Bottoms up! Drink another 16 to 20 ounces of water or a sports drink after you finish your run.

]]> 69594 12 152 Fact The optimum temperature to run a marathon in is 54 degrees Fahrenheit.

]]> 1435 54738 How To Train For a Marathon 3435 HowcastGuide Thu, 23 Oct 2008 06:04:08 -0700 11 ginalevy ]]> 170 http://media.howcast.com/system/videos/5/38/47/05/54738.flv sports, fitness, running, run, train, training, prepare, preparing, marathon, race Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/54738/train__arathon_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/54738-How-To-Train-For-a-Marathon 1435 180101 How To Run in Cold Weather 2310 HowcastGuide Sun, 17 May 2009 04:02:56 -0700 15 Dynamic ]]> 139 http://media.howcast.com/system/videos/5/01/01/18/180101.flv sports, fitness, running, weather, cold, winter, freezing, precautions, safety, comfortable Sports & Fitness Running General Running 3 http://img.howcast.com/system/thumbnails/180101/Dynamic_HT_Run_in_Cold_Weather_still2_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180101-How-To-Run-in-Cold-Weather 1435 180117 How To Prevent Running Injuries 2309 HowcastGuide Tue, 19 May 2009 04:04:29 -0700 10 Dynamic ]]> 133 http://media.howcast.com/system/videos/0/17/01/18/180117.flv sports, fitness, running, preventing, injuries, pain, feet, legs, problems, caring Sports & Fitness Running General Running 0 http://img.howcast.com/system/thumbnails/180117/Dynamic_HT_Prevent_Running_Injuries_still1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180117-How-To-Prevent-Running-Injuries 1435 180130 How To Follow a Runner's Diet 2004 HowcastGuide Mon, 18 May 2009 04:05:15 -0700 15 Dynamic ]]> 146 http://media.howcast.com/system/videos/6/30/01/18/180130.flv sports, fitness, running, dieting, diet, foods, eating, healthy, performance, health Sports & Fitness Running General Running 1 http://img.howcast.com/system/thumbnails/180130/Dynamic_HT_Follow_Runners_Diet_still_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180130-How-To-Follow-a-Runners-Diet 1436 180133 How To Choose a Running Shoe 2050 HowcastGuide Tue, 19 May 2009 04:04:29 -0700 6 Rolling_Ball_Pictures ]]> 85 http://media.howcast.com/system/videos/2/33/01/18/180133.flv sports, fitness, running, buying, picking, choosing, shoes, tennis, best, performance Sports & Fitness Running Running Shoes and Equipment 2 http://img.howcast.com/system/thumbnails/180133/choose_running_shoes_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/180133-How-To-Choose-a-Running-Shoe 1341 111891 How To Skydive For the First Time 2435 HowcastGuide Sun, 04 Jan 2009 06:04:00 -0800 7 JustinChris ]]> 222 http://media.howcast.com/system/videos/3/91/18/11/111891.flv sports, adventures, extreme, air, skydiving, sky, diving, freefalling, planning Sports & Fitness General Sports Air Sports 1 http://img.howcast.com/system/thumbnails/111891/skydive_first_time_hd_2_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/111891-How-To-Skydive-For-the-First-Time 1342 2613 How To Paint Your Body in Your Team’s Colors 1919 HowcastGuide Thu, 20 Mar 2008 07:25:08 -0700 6 vinzfeller ]]> 116 http://media.howcast.com/system/videos/2/13/26/2613.flv arena, arenas, body, colors, DIY, Do It Yourself, Essential Skills, fan, fans, game, games, Instructional, Learn to, paint, painting, sports, team, team's, Tips, tutorial, yourself Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/2613/ppn_feller_paint_body_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/2613-How-To-Paint-Your-Body-in-Your-Teams-Colors 1342 148714 How To Get Psyched 6195 HowcastGuide Thu, 19 Feb 2009 04:07:10 -0800 27 Milkhouse ]]> 179 http://media.howcast.com/system/videos/6/14/87/14/148714.flv sports, fitness, fans, arenas, attending, excited, energetic, crowd, support, teams Sports & Fitness General Sports Sports Fans & Sports Arenas 3 http://img.howcast.com/system/thumbnails/148714/get_psyched_hd_1_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/148714-How-To-Get-Psyched 1345 170034 How To Catch a Ball At Your Next Baseball Game 6407 HowcastGuide Tue, 14 Apr 2009 04:06:41 -0700 5 ContinentalDriftMedia ]]> 117 http://media.howcast.com/system/videos/4/34/00/17/170034.flv sports, baseball, ballgame, catching, fly, attending, base, stadium Sports & Fitness Baseball General Baseball 1 http://img.howcast.com/system/thumbnails/170034/catch_baseball_640x360_nobug_h264_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/170034-How-To-Catch-a-Ball-At-Your-Next-Baseball-Game 1350 2614 How To Fake a Knowledge Of Basketball 3015 HowcastGuide Thu, 20 Mar 2008 07:26:11 -0700 3 vinzfeller ]]> 163 http://media.howcast.com/system/videos/3/14/26/2614.flv announcer, basketball, DIY, Do It Yourself, Essential Skills, game, Instructional, Learn to, look, looking, pro, professional, sound, sounding, sports, sportscast, sportscaster, Tips, tutorial, watch, watching Sports & Fitness Basketball General Basketball 1 http://img.howcast.com/system/thumbnails/2614/ppn_feller_fake_knowledge_basketball_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/2614-How-To-Fake-a-Knowledge-Of-Basketball 1350 2616 How To Make a Half-Court Shot 3498 HowcastGuide Thu, 20 Mar 2008 09:34:52 -0700 3 SheriffThompson ]]> 113 http://media.howcast.com/system/videos/5/16/26/2616.flv ball, basket, basketball, court, DIY, Do It Yourself, Essential Skills, fitness, half, half-court, Instructional, Learn to, make, making, shoot, shooting, shot, sports, Tips, tutorial Sports & Fitness Basketball General Basketball 0 http://img.howcast.com/system/thumbnails/2616/ppn_rich_half_court_shot_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/2616-How-To-Make-a-HalfCourt-Shot 1373 245 How To Do the Warrior I Pose 538 HowcastGuide Wed, 05 Dec 2007 20:09:11 -0800 3 joekulak ]]> 148 http://media.howcast.com/system/videos/0/45/02/245.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, yoga, pose, position, body, exercise, stretch, meditation, warrior, I, 1, Virabhadrasana Sports & Fitness Exercise Yoga 0 http://img.howcast.com/system/thumbnails/245/Mind.How_to_Do_the_Warrior_I_Pose_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/245-How-To-Do-the-Warrior-I-Pose 1379 50 How To Stretch Your Hip Area 6153 HowcastGuide Mon, 03 Dec 2007 16:56:11 -0800 9 chriscomfort ]]> 130 http://media.howcast.com/system/videos/1/50/50.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, pain, hip, area, hips, running, run, jog, jogging Sports & Fitness Exercise Stretching 0 http://img.howcast.com/system/thumbnails/50/v1_02_07_008_stretch_your_hips_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/50-How-To-Stretch-Your-Hip-Area 1379 62 How To Stretch Your Neck 1295 HowcastGuide Mon, 03 Dec 2007 16:57:11 -0800 3 chriscomfort ]]> 74 http://media.howcast.com/system/videos/6/62/62.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, neck Sports & Fitness Exercise Stretching 1 http://img.howcast.com/system/thumbnails/62/v1_02_07_010_stretch_your_neck_sd_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/62-How-To-Stretch-Your-Neck 1379 63 How To Stretch Your Groin 5924 HowcastGuide Mon, 03 Dec 2007 16:57:13 -0800 5 chriscomfort ]]> 88 http://media.howcast.com/system/videos/0/63/63.flv DIY, Instructional, tutorial, Do It Yourself, Tips, Essential Skills, Learn to, stretch, exercise, muscle, joint, program, stretching, exercising, pain, groin Sports & Fitness Exercise Stretching 0 http://img.howcast.com/system/thumbnails/63/Health.How_to_Stretch_Your_Groin_SD_xxlarge_maintained_aspect.jpg http://www.howcast.com/videos/63-How-To-Stretch-Your-Groin