Welcome to Runner's High Club! 2021-2022 Training Programs

Sat August 14 - Sun January 16 Houston, TX 77007 US
Safety and Health

 

Our season and Covid19 precautions

It's been quite a roller coaster this past year with the public health crisis of coronavirus/Covid-19. But since we are now on the road to something-resembling-normal, RHC is planning to hold its 2021-22 training season as usual, in-person, at Memorial Park. Because Covid19 is still in our environment, to be extra safe, will keep in place some of the safety protocols instituted during the pandemic, to continue to make group running as low-risk as possible. If we find that the majority of our population is vaccinated, we may be able to relax some of those measures as well. We will continue to follow any guidance from the City, County and Road Runner Clubs of America (RRCA) to inform our "back to normal" plans. 

Before each run with RHC, please use this health checklist to determine that you are well enough to run with others. If you feel sick in any way, or answer Yes to any questions on the health checklist, or know you have been exposed to someone who has recently been tested for Covid19, please say home. This is also a good practice to undertake for any health issue! If you are feeling poorly, don't run, avoid running in a group, and take some time off.

Please read and familiarize yourself with these guidelines, and expect to practice them with us this season:

--Social distance of a few feet / keep your distance from others before, during and after running with the club
--Watch your bodily fluids (spit, snot, sweat) and don’t get them on anyone. Move away from people if you need to expel any bodily fluids
--Bring your own water bottle/container, nutrition, mobile phone, hand towel on group runs—don’t share anything
--Use hand sanitizer at every water stop; wipe down the table when the last person in your group is done at the water stop

In every season, runners should keep safe by doing the following:

-Run within sight of a coach, assistant coach or group leader, if possible
-Know the route; consider carrying a printout of the route with you on your runs. Do not rely on others to know the route
-Run with ID of some kind (driver's license, RoadID, etc.)
-Yell out clearly “Passing on your left” when you need to pass someone, and give a wide berth when passing. i.e. keep social distance when passing.
-Always pass on the left, even if you are in a group that wants to pass. Avoid “swarming”, or passing on both the left and the right
-Watch for road hazards and call them out (Hole! Curb! Runner up! Car back!)
-Watch for cars and other road traffic. Assume drivers don't see you (most likely they don't). Cross with traffic lights and stop at intersections
-Talk to your primary care physician before starting training for an endurance race

Heat Exhaustion and Heat Stroke

Other health impacts to be aware of are heat exhaustion, heat stroke, and heart attacks. More info will come on both of these, but please familiarize yourself with the warning signs of each.

Heat Exhaustion and Heat Stroke

About - https://www.cdc.gov/disasters/extremeheat/warning.html and https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250 

Graphics - https://www.weather.gov/safety/heat-illness 

Heart Attacks

About - https://www.cdc.gov/heartdisease/heart_attack.htm and https://www.mayoclinic.org/diseases-conditions/heart-attack/symptoms-causes/syc-20373106 and https://www.heart.org/en/health-topics/heart-attack/warning-signs-of-a-heart-attack 

 

Running in the Summer Heat

It's brutal out there! Running in the Houston summer is quite an experience, but you can take care of yourself, and reduce your risk of problems, by doing the following:

Hydrate, Hydrate, Hydrate
So nice we say it thrice! Drink water before, during and after your runs. Before: take water 30-60 minutes before your run. During: sip on your water bottle every mile, or run by a water fountain every few miles. After: drink up! You can also use a sports drink/electrolyte replacement drink (Gatorade, Nuun, etc.)
Consider carrying a water bottle on your runs. There are hand-helds, water belts and camel backs. Check the Nutrition & Hydration Tips section of our Training Tips page for more info on water bottles. Also, the night before you run, fill your water bottle about half-way and lay it at an angle in the freezer; just before you head out for your run, top it off with more water. Your water will stay cold for a while!

Slow it down / Walking is fine
Feeling slow and sluggish? It's not you, it's the heat! Exercising in heat and humidity can be tough and impact your performance. You may not be able to run as fast or as far as you usually do. Don't sweat it! Slow down your pace, and take walk breaks. 

Run before or after the sun is out
You need to find the time that works for your schedule, but consider running before the sun is out (early morning, day break) or after the sun is down (early evening). It's simply a bit easier to run without sun. During the season, our Saturday group runs start early (around 6:00 AM) so consider setting your alarm and running early this summer.

Change your clothes and bring a change of clothes
Wear workout clothes made of wicking material for your runs--they should wick the sweat from your body. Avoid cotton clothing, as cotton tends to retain sweat and moisture.
If you're running away from home, bring a towel to wipe yourself down, and a change of clothes for after your run. Driving home in wet clothes is very uncomfortable; and getting out of those running clothes will help you cool down (and keep you from sweating all over your car). 

Post-run self care
Eat something after your run--please! The heat really sucks the energy out of you, and replenishing those lost calories and fluids is key. Bring a granola bar, piece of fruit, or some snack to have within 30 minutes of finishing your run. 

Check our Training Tips page for more advice on running and our season. 

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