Looks like for us in the northern hemisphere, summer is just starting to hit hard. Here are some selected tips for safe running in the summertime.

Tips For Safe Running In The Summer

1. Wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete’s foot. For long distance running and long duration exercise, cotton is rotten.

2. Fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Make sure you use sport specific shoes. Running shoes do not have the lateral support needed for tennis. Help yourself avoid ankle sprains and other injuries.

3. Don’t wear sandals when playing sports! Shoes (or barefoot where appropriate and safe) is a better bet. Barefoot beach volleyball, beach or groomed, safe, outdoor surface Frisbee, and some light running is just fine. In general though, be careful when running or walking barefoot outside. Cuts and bee stings are not fun for your feet.

4. Wear protective shoes or sandals at pools and in locker room showers. This will help you avoid warts and athlete’s foot.

5. Replace your running shoes often, at least every 350 – 450 miles run.

6. Break in new sport shoes before racing or using them for a long run or workout.

7. Use sunscreen to prevent solar injury to your skin.

The Cubs didn’t last past the first 3 games of the baseball playoffs and the Chicago Marathon only lasted 3.5 hours until it was called. Running in the heat is extremely dangerous. There is precedence for closing a race early. The Madison, Wisconsin Marathon in 2006 was closed app0ximately 2 hours early for reasons of temperature. I’m not sure the authorities had any other reasonable choice. One person died, approximately 49 were hospitalized and about 250 people were treated online for presumably primarily heat related illness. Here in Washington, D.C. one person died in the Army 10 Miler. The latest news states that the runner who died in Chicago, Chad Schieber, had Mitral valve prolapse and that was the cause of death. Mild mitral valve prolapse is a fairly common condition and is not usually considered to be a reason to not exercise. Exercise induced mitral valve regurgitation, however, is a reason to not exercise. The condition is thought to occur in 4-7% of the population. Those with Mitral Valve Prolapse usually will need antibiotic prophylaxis for procedures as ordinary as dental tooth cleaning and scaling. If you have this condition, you’ll need to check with your internist or cardiologist on what exercise is safe and suitable for you.

There was advance notice of the ensuing heat. Should there be terms placed in marathon literature detailing under what circumstances the race will be canceled? Should other arrangements have been made? Were all of the runners properly evaluated including those with suspected heat illness with rectal temperatures? What recommendations and guidelines should marathons have for the future? Should the Chicago Marathon be shifted later in October?

I was off last week and to be constructive, I had a sort of working vacation. I spoke at the American Podiatric Medical Association’s Annual Scientific Seminar, held this year in Philadelphia. My topics were: “The Top Running Injuries You Meet When You Get To The Office”, Construction, Design, and Prescription of Running Shoes” and “Current Topics & Trends in Sports Medicine”. I moderated the morning sports medicine section and gave a very brief, 5 minute impromptu lecture on Thomas Eakins, American Realist, and sports and art in Philadelphia.

Eakins was a fascinating individual and artist. He has been called a scientist-artist by at least one author. He studied medicine for about one year before going off to Paris to study art and make it his career. He brought the study of live models to new levels in Philadelphia. He also studied and taught anatomical dissection. He portrayed many scientists and physicians in his art and also portrayed athletic endeavors. His paintings which portrayed sports included boxing, baseball, and rowing. He may be best know for his paintings: “The Gross Clinic” and “The Agnew Clinic”. If time permits, I may get a short article on line. My vacation did include a visit to the Philadelphia Art Museum to view some of the vast array of Eakin’s holdings there. One of the museum guards was helpful in pointing out some of the fine points in a few of Eakin’s paintings and was an Eakin’s fan herself.

While in Philadelphia, I also visited the King Tut exhibit. But as others have noted, I missed the famous and impressive mask. The miniatures and the most ancient trumpet ever found (played like a bugle – no valves) did not make up for this glaring absence.

The conference itself was well run and well attended. I enjoyed the other lectures which included Dave Barry to open and my friend from Australia, Simon Bartold. Dave Barry is always entertaining and Simon is always thought provoking. Representing athletic shoe manufacturers at the conference were Asics, Brooks, New Balance, and Saucony. Notably absent as always were Nike and Mizuno.

Dos And Donts For Summertime Running

1. Do wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete’s foot.

2. Do fit your running shoes or other sports shoes with the type of sock you intend to wear them with.

3. Don’t wear sandals or flip-flops when playing sports.

4. Don’t go barefoot outside, cuts and bee stings are not fun on your feet.

5. Do wear sport specific running shoes. Running shoes do not have the lateral support needed for tennis. Help yourself avoid ankle sprains and other injuries.

6. Do wear protective shoes or sandals at pools and in locker room showers. This will help you avoid warts and athlete’s foot.

7. Do replace your running shoes often, at least every 350 – 450 miles run.

8. Do break in new sport shoes before racing or using them for a long run or workout.

9. Do use sunscreen to prevent solar injury to your skin and sunglasses for UV protection for your eyes. Make sure your sunscreen protects you for both UVA and UVB.

10. Do be careful in the heat. Don’t forget proper and regular fluid replacement. Most recommendations call for about 8 oz. every 20 minutes. Try to avoid running in the middle of the day. Remember that running outside on Code Red Bad Air Days does not improve your health.

More specific running injury advise at the running injuries page.