Muscle Media Magazine

    Subscribe to Updates

    Get the latest creative news from FooBar about art, design and business.

    What's Hot

    What do you bring to the table…?

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Facebook Twitter Instagram
    Facebook Instagram RSS
    Muscle Media Magazine
    Subscribe Login
    • Store
    • Our Magazine
      • Magazine Download Desktop
      • Magazine Download Mobile
      • Apple News
    • TRAINING
      1. Fitness class
      2. Gym equipment
      3. Routines
      4. Sport equipment
      5. View All

      The Importance of Working Your Core Muscle

      You Need More Than Aerobic Exercise

      Exercise Videos At Home

      All About Working The Transverse Abdominals

      Rowing Machine, Exercise Equipment

      Free Weights vs. Machine Exercise

      Training With a Stability Ball

      Buying An All-In-One Home Gym

      Arm Exercise

      Get Minutes Of Fitness Exercise

      5 Super Simple Exercise Tips

      The Importance of Working Your Core Muscle

      Exercise Equipment Options

      Training With a Stability Ball

      Equipment for Home Exercise

      Amazing Kettlebell Workout Produces Superior Results

      Estrogen, Oral Contraceptives AND Muscle Growth

      The Dynamic Warm-Up

      Get Up Get Outside Get Moving

       Benefits of Hypertrophy Training

    • DATING

      6 Tips For Safe Online Dating

      Single Dads, 8 Dating Rules

      Your Digital Spring Date

      3 Things That Can Save You When You Don’t Know What To Say

      “Tools” For Picking-Up Girls

    • HEALTH & WELLNESS
      1. BODY
      2. DIET & NUTRITION
      3. MIND
      4. MOTIVATION
      5. SPIRIT
      6. TOPICS FOR MEN
      7. View All

      Are  SARMs the future of sport performance?

      Preventing Age-Related Muscle Loss

      Sleep & Athletic   Performance

      Antihistamines  &  Physical Activity

      Timing Your Nutrition

      Performance Supplementation

      Why go Raw?

      Amino Acids in Food

      Preventing Age-Related Muscle Loss

      Making Exercise More Fun

      Mirror, Mirror on the Wall… Body Image

      Hypnosis Weight Loss: Stop the “Weighting”

      Preventing Age-Related Muscle Loss

      Get Minutes Of Fitness Exercise

      5 Super Simple Exercise Tips

      Child Exercise Equipment

      Preventing Age-Related Muscle Loss

      Making Exercise More Fun

      Spiritual Growth: Spiritual Challenges of Modern Times

      Hypnosis Weight Loss: Stop the “Weighting”

      Timing Your Nutrition

      Preventing Age-Related Muscle Loss

      Antihistamines  &  Physical Activity

      Single Dads, 8 Dating Rules

      Timing Your Nutrition

      Mental Strengthening for Athletes with Injuries

      Are  SARMs the future of sport performance?

      Preventing Age-Related Muscle Loss

    • DIET & NUTRITION
      • LOSE WEIGHT
      • RECIPES
    Muscle Media Magazine
    Home»TRAINING & FITNESS»Marathons: Cooling Strategies for the Marathon Runner
    TRAINING & FITNESS

    Marathons: Cooling Strategies for the Marathon Runner

    Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp VKontakte Email
    marathons
    Share
    Facebook Twitter LinkedIn Pinterest Email

    Beat the Heat & Bag the Gold

    By Andrew Pappas

    Marathons have become a staple in endurance training over the last few years, whether for fun, competition, or for sport. The popularity of the marathon race has grown immensely, with over 800 marathons a year, and nearly ten-times as many racers! The length of an official marathon is 26.2 miles. For those who are a little more daring, ultramarathons can last up to 100 miles! With the number of marathons on the rise, the number of new runners continues to grow as well. As this number grows, many novice racers will emerge to test their endurance.

    [/vc_column_text][vc_column_text]With a majority of marathons staged in the summer months, many racers fail to realize the dangers that prolonged exercise in a warmer environment can pose. This is especially true to those new to distance running. Endurance athletes competing in warmer climates are at a much greater risk for hyperthermia, or the elevation of body-core temperature past 40°C. This occurs when the body produces or absorbs more heat than it can dissipate. This imbalance is due to a failure of the body’s thermoregulatory system. Marathon runners performing in the heat put a greater strain on the thermoregulatory system, potentially leading to heat-related illnesses. Early symptoms of heat-related illnesses include rapid breathing, weak pulse, and profuse sweating. As hyper-thermic conditions increase, so does the potential for life-threatening conditions such as heat stroke.

    Aside from serious injury and illness, elevated core temperature severely diminishes exercise performance. To combat this, cooling strategies have been developed to help endurance athletes maintain appropriate thermoregulation during competition. Cooling strategies have been divided into two groups. “Precooling” is the lowering of the athlete’s body temperature before the start of exercise. In contrast, “percooling” involves the maintenance of the ideal body temperature during exercise. Two methods of precooling have been widely tested. The first uses cold-water immersion and ice slurry ingestion. (Kay et al., 1999) tested the effects of cold-water immersion on cycling performance. They studied endurance athletes by immersing them in an ice bath at 29.7 °C, and slowly filtering in cold-water with a temperature of 8-11 °C.
    The initial decrease in body temperature before exercise provided the cyclists with improvements in performance, VO2 max, and sweat production.

    In contrast, (Seigel et al., 2010) used the ice slurry method. They had the athletes ingest a mixture of water and crushed ice before the start of exercise. This method of precooling decreased core temperature, increased performance, and increased time to exhaustion.
    With regard to percooling, (Stevens et al., 2013) used the ice slurry method during the middle of a triathlon. They gave the ice slurry mixture to athletes at the transition segments of the race. The results were similar in this method as well: improved performance and lowered core temperature.

    While both modalities seem to have the potential to improve performance and decrease the likelihood of heat illness, current research seems to point towards cold-water immersion as the most beneficial option. However, convenience is not factor associated with this method. Cold-water immersion requires a lengthy soak. In addition, the necessary equipment would most likely be unavailable to the amateur athlete.
    Whereas, the ice slurries can easily be made and taken just before the race begins. As a result, ingesting a homemade ice slurry before a race may help avoid certain heat illness and provide an edge over the competition for both inexperienced and experienced marathon runners. Just watch out for brain freeze!

    References

    Kay D., Taaffe D. R., & Marino F. E. Whole-body pre-cooling and heat storage during self-paced cycling performance in warm humid conditions. Journal of Sports Sciences, 17:12, 937-944, DOI: 10.1080/026404199365326, 1999

    Siegel, R., Maté, J., Brearley, M. B., Watson, G., Nosaka, K., & Laursen, P. B. Ice Slurry Ingestion Increases Core Temperature Capacity and Running Time in the Heat. Medicine & Science in Sports & Exercise, 42(4), 717-725, 2010.

    Stevens, C., Dascombe, B., Boyko, A., Sculley, D., & Callister, R. Ice slurry ingestion during cycling improves Olympic distance triathlon performance in the heat. Journal of Sports Sciences, 31(12), 1271-1279, 2013.

    Andrew Pappas has a B.S in Health Science with a concentration in Biology from University of South Florida. Currently a Graduate Student for a Master’s Degree in Sport & Exercise Science at the University of Central Florida.

    Share. Facebook Twitter Pinterest LinkedIn Tumblr WhatsApp Email
    Previous ArticleDetox diet: A Quick Tip on How to Recover from Over-Indulging
    Next Article Increase Flexibility: Anterior Flexibility Highway

    Related Posts

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Get Up Get Outside Get Moving

     Benefits of Hypertrophy Training

    Comments are closed.

    infinitelabs digital
    • Facebook
    • Twitter
    • Pinterest
    • Instagram
    • YouTube
    • Vimeo
    Don't Miss
    DR TOM - GOT A MINUTE
    DR TOM - GOT A MINUTE

    What do you bring to the table…?

    This is one of the questions I most often ask of my patients and clients.…

    Estrogen, Oral Contraceptives AND Muscle Growth

    The Dynamic Warm-Up

    Timing Your Nutrition

    Subscribe to Updates

    Get the latest creative news from SmartMag about art & design.

    infinitelabs digital
    Facebook Instagram
    • Advertise with us
    • Contact Us
    • Muscle Media Magazine App Downloads
    • Privacy Policy
    • Terms of Use
    • Write for Muscle Media
    © 2023 musclemediaonline.com | All rights designed. Designed by Infinite Labs Digital.

    Type above and press Enter to search. Press Esc to cancel.

    Sign In or Register

    Welcome Back!

    Login to your account below.

    Lost password?