Risk from summer heat and sun
- By Doug Kurtis

Summer heat and sun create risks for runners that can be reduced with proper attention to pre-run routines. Prudent runners drink plenty of water and use sunscreen before heading out for a run.

Gone are the days when summer exercise meant achieving that almost all-over tan. Today, runners are at a greater risk of getting skin cancers, such as melanoma. The American Cancer Society estimates that 53,000 new melanoma cases will be diagnosed this year, and about 7,500 people are expected to die from it.

Skin cancers such as melanoma are curable if detected early. Last year, Olympic marathon hopeful Deena Drossin Kastor made it known that she underwent surgery to remove two suspected marks of melanoma. She encourages other runners, whether fair-skinned or not, to use sunscreen and to set regular appointments with a dermatologist. The rule of thumb: people under 40 should have their skin checked by a doctor every three years, and once a year after that.

In addition to sunscreen, it's a good idea to wear a hat. Men are more susceptible to melanoma between the shoulders and hips as well as on the head and neck. Women frequently develop skin cancers on the lower legs. Kastor has resorted to wearing a long-sleeved T-shirt to provide added protection.

A recent Runner's World magazine survey showed that 41 percent of runners never put on sunscreen. A Skin Protection Factor of 15 is the minimum, but 30 and up is better for runners. There are many excellent products that are lightweight and sweat-proof. Wearing sunglasses will protect your eyes from harmful rays and relieve squinting.

The American College of Sports Medicine (ACSM), based in Indianapolis, provides tips for exercising and racing in hot and humid weather. ACSM advises the organizers of the Indy Mini half-marathon on how to help runners prepare for racing in the heat.

A month ago, race conditions warranted the Indy Mini organizers to red-flag the race. This meant that athletes were encouraged to stop running and walk back to the finish area. Runners at that point were no longer timed.

The ACSM recommends that runners plan ahead by consuming a nutritionally balanced diet and drinking adequate fluids 24 hours before the race. Hydrating two hours before race start allows time to excrete excess water. Liberal use of salt and consumption of electrolyte sports drinks also help. Finally, scheduling practice runs in hot weather can help to acclimatize runners to hotter conditions.

The ACSM suggests replacing water loss due to sweating during exercise at a rate close to the sweating rate. Runners can accomplish this by weighing themselves before and after exercise. Thirst is not the best indicator of fluid loss or heat illness. Watch for signs of heat illness that include muscle cramping, dizziness, chills and nausea.