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Ask a Runner
A column where we answer your questions in depth or provide information on various topics. If you have a question you'd like to ask, or if you're interested in writing a column in the future, then please e-mail us.
Question #2 (posted November, 2005):
I'd like to know what the mile markers are on the Rillito River or the Santa Cruz River paths, starting from either St. Phillip's Plaza or Congress Avenue.
(answered by the folks at Better Than Ever)
Mile markers on the Rillito River path
Distance from center
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Landmark
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4.75
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Craycroft
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4.5
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St. Gregory (south side)
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4.0
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Gate to Rillito
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3.64
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Swan (water & bathrooms)
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2.55
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Brighton Bridge
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2.25
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Dodge Blvd.
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1.5
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Second Gate
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1.2
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Hacienda del Sol Bridge
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0.5
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First Gate
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Start
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St. Phillip's Plaza at Campbell
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1.2
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First Avenue
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1.7
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Stone Avenue
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2.3
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Oracle Road
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2.7
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Bathrooms at Children’s Memorial Park
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3.35
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Flowing Wells
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3.64
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Bathrooms at Bridge
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4.65
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La Cholla
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5.25
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Nanini Bridge
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Note: heading west from St. Phillip's Plaza, the north side path is marked at 0.25 mile intervals.
Mile markers on the Santa Cruz River path
Distance from center
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Landmark
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2.7
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Gate at end of pavement
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2.5
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South end of junkyard on left. Before Grant
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2.25
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Trash can and path to street on left side of path
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2.0
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Pipe to the right of the path just after foot-bridge
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1.75
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White cross on path
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1.5
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First ramada on left side of path
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1.0
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Small path to street in between play ground and parking lot
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0.75
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Juan Bautista De Anza sign on right side of path
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0.5
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Special Instruments building on left (across street)
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0.25
(northbound)
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Sign for Community Resource Center Parking on left side of path
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Congress Avenue
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Circle in sidewalk
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0.3
(southbound)
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Water/sewage pipe on right side of path
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0.5
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Start of narrow trail on the right leading off the path up a small hill
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0.8
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Yellow gate/railing on left side of path
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1.0
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Bottom of the small hill. Par course to right on hill
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1.25
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Under bridge
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1.5
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Beginning of bridge on other side of the wash
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1.75
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Fork in path just before bridge
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2.0
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To make an even 2 miles, follow the sidewalk over the wash and turn right onto path. Go under bridge to the top of the hill on the other side.
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Question #1 (posted August, 2005):
How do I continue running during the brutal Tucson summer heat without collapsing?
(answered by Scott Segal)
Running in the Hot Tucson Sun
Once again, we’re in the throes of summer, the high heat and the humidity of the monsoon season. However, you’ve decided to keep on running, possibly to train for a fall race or just to stay in shape, or you’re just starting to train for the fall racing season. With temperatures reaching the 100 degree mark daily, running might not only be a chore, but it can be dangerous. However, if one takes the proper precautions, running in the Tucson heat, can be safe, if not enjoyable (This really depends on who you are).
First, if you’ve decided to take the plunge into summer running, you must take steps to avoid the following heat related medical conditions:
- Dehydration:
Dehydration is a very common heat related condition and results from not drinking enough fluids. The symptoms of dehydration are: dark yellow urine, decreased urination, loss of appetite and muscle cramping. More severe symptoms are nausea, vomiting, lightheadedness and fatigue.
In order to combat dehydration, drink plenty of fluids throughout the day. Either water, juice or sports drink will suffice. The advantage of the sports drink is that it contains both sugar, as an energy boost, and low levels of sodium. This will aid in recovery, and replenish electrolytes. Often times, a combination of both water and sports drink works quite well. Do not just continually drink water throughout the run, as it may lead to another potentially dangerous condition, hyponatremia.
- Hyponatremia:
Hyponatremia is a condition in which sodium concentration in the blood is too low. This is caused by drinking too much water. This condition is rare as it requires one to be continually drinking water for about 4-6 hours straight, without any intake of electrolytes. The symptoms can be quite similar to dehydration, but a tip-off to this condition is that the individual will crave salty foods. Thus, if you plan on going out for a long run, it is best to drink plenty of fluids, including sports drink. Also, after the run, plan on eating something with some salt in it.
- Heat Cramps:
Heat cramps are caused by a combination of dehydration and loss of minerals. If you experience these on your run, stop to massage the muscle, and take in more fluids.
- Heat Exhaustion:
Heat exhaustion is potentially one of the most dangerous conditions with regards to hot weather running. Symptoms include nausea, dizziness, goose bumps, extreme fatigue, weakness, increase in pulse rate, and loss of coordination. If this occurs, stop running immediately. Drink plenty of cold fluids, and if available, use cold towels to cool your body. If symptoms don’t subside, seek medical attention.
In order to protect yourself from the insufferable heat of the Tucson summer there are several steps you can take to make your summer run more enjoyable.
- Run early in the morning or late at night. The temperatures are generally lower during these times of the day (especially in the morning). In addition, you can avoid the blazing sun in the morning, when it is low in the sky, or at night when it is not in the sky at all.
- Drink lots of fluids. (You’ve seen this several times in the column, but this can’t be stressed enough). Again alternating sports drink and water is affective in replenishing both fluids and electrolytes. Try replenishing fluids often. I try about once every 2.5-3.0 miles (this equates to about every 20 minutes). You can either carry your water/sports drink in a camelback or water bottle. Otherwise, plan a route that regularly takes you near water fountains, such as the Rillito River Path.
- Wear the appropriate clothing. Wear light, technical clothing with cool-max fabric. The cool-max fabric wicks moisture away from your body as you sweat, allowing you to feel cooler. Avoid wearing cotton T-shirts/shorts, as they don’t have this ability. Also, if the sun is up, wear a hat with a brim. You can find these with cool-max material. This will keep the sun from your eyes and face. Also, get a good pair of sunglasses.
- Try running routes with adequate shade, or routes that are off the road. If you choose to run on trails, be sure to keep an eye out for snakes! If heat is a major problem for you, you may want to try some running on an indoor track or treadmill.
- In the heat, your ability to run at your best will be limited. Try to limit the number of effort sessions you do during the hot months. The summer is a good time to try base mileage. Also, try some cross training. Swimming, weight lifting or rock climbing in a gym can be effective alternatives to beating the heat.
- If you easily burn, try a good sunscreen, but watch out, the sunscreen can clog pores, thus limiting your ability to appropriately sweat.
Well, that’s it. Good luck in training in the summer heat, and remember Fall will be around the corner.
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