Overcooked! Don’t Blow Up Like Old Faithful

 

Have you ever completely blown up during a race—like Old Faithful, spewing energy and effort into the air until there's nothing left? I’ve been there. I didn’t toss my cookies, but I’ve absolutely melted down into a walk-run survival shuffle.

Looking back, I had no one to blame but myself. I ignored the signs:
❌ Didn’t respect the weather
❌ Pushed past my fitness level
❌ Skimped on hydration and prep

It’s a tough lesson, but one many runners learn the hard way.

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How to Avoid Your Own “Old Faithful” Moment

Runners in warm climates know the drill. They acclimate gradually and often adjust by running early in the day—long before the real heat kicks in. Races in hot areas? They often start at sunrise for a reason.

Vacationers and visiting runners, on the other hand, tend to ignore the signs—leading to mid-run meltdowns or shortened runs. And not all heat is created equal…

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The Real Villain: Dew Point 🌡️💧

The dew point—not just temperature—is what really impairs your body’s ability to cool down. Why? Because your body relies on evaporative cooling (sweating). The higher the dew point, the less your sweat can evaporate. Translation: You retain more heat, and performance drops.

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Tips to Stay Cool and Run Smart:

✅ Hydrate early and often. Don’t wait until you're thirsty.
✅ Adjust your pace. Be honest with your fitness and the conditions.
✅ Ease into the heat. If it’s your first hot run of the year—or you’re traveling—cut yourself some slack.
✅ Use high-tech gear. Lightweight, moisture-wicking shirts, cooling headbands, and vests can help.
✅ Know your body. Listen closely to what it's telling you. Your ego won’t help you in the heat—but humility will.

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Bottom Line

Overheating isn’t just uncomfortable—it can end your race, or worse. Don’t be a geyser. Be smart. Respect the conditions, plan ahead, and you’ll finish strong, even on the hottest of days.

Stay cool out there, runners.

It's All About the Base!

We’ve all heard that catchy tune by Meghan Trainor, “It’s All About That Bass.” While her song is focused more on appearance, there’s a deeper truth for runners and athletes alike—it really is all about the base… just not the one you might think.

We're talking about your pelvis—your literal foundation for lifelong mobility.

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Why the Pelvis Matters

Everything is anchored to your base:
✅ Hips
✅ Glutes
✅ Quads
✅ Hamstrings
✅ And the often-problematic IT band

If your base is unstable, tight, or imbalanced, it can lead to a cascade of problems, especially knee pain. For example, a tight IT band is a common cause of lateral knee pain in runners. And yet—many of us (myself included) just lace up and go, never thinking about glute strength or pelvic alignment.

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Balance is Power

Sprinters figured this out long before distance runners did: if your glutes and hamstrings are weak, your quads will dominate and create muscular imbalances. This leads to instability, poor mechanics, and a higher risk of injury.

A strong and balanced pelvis leads to:

• Greater speed

• Better stability

• Improved balance

• And more resilience as we age

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The Distance Runner's “Base”

For long-distance runners, “base” means more than the pelvis. It’s also about building a strong aerobic foundation through slow, steady miles. Those easy long runs might not feel like much, but they trigger powerful adaptations in your body:

🩸 More red blood cells
⚡ More mitochondria
💪 Greater endurance

Your body is incredible—and it adapts to training over time. With consistent effort, it naturally becomes more efficient at moving oxygen and producing energy. That’s your cardiovascular base in action!

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Bottom Line

Whether it’s muscle balance or aerobic endurance, your base is everything. Pay attention to your hips and glutes. Embrace your long, easy runs. Stay consistent. These small, simple inputs lead to a long, healthy running life—and lifelong mobility.

Keep running smart, friends and don't forget it is all about the base!