RunGR

After a big MiTi weekend, give yourself a little grace and pay attention to how you feel.

Dr. K explains why stopping for help when something feels off is a smart call, not a sign that you have failed. Most athletes who visit medical support can keep moving safely. And after race day, the same principle holds: listen to your body early.

University of Michigan Health-West Sports Medicine is the official medical provider of MiTi and ultra-distance core sponsor.

https://ow.ly/toQb50Zw52N

Good morning Grand Rapids! Alternate Progressions for the win!

What's better than an easy run? An easy run with ice cream

Our friends over at Brian Diemer Family of Races are gearing up for the BRelay on Thursday August 13th!
This 10-mile relay is designed to have teams of 6-10, 3-5, and 2 persons, with a solo option.

As a friend of RunGR, enjoy 15% of with code: RunGR
https://runsignup.com/Race/MI/Wyoming/BrianDiemerFamilyofRacesBrilay

From our friends at University of Michigan Health-West. Run smart, stay safe.

Heat and Air Quality—Is it Safe to Run?
Ed Kornoelje DO
Sports Medicine|University of Michigan Health-West

It’s been hot in case you haven’t noticed. To stay safe, keep the following in mind:

Stay hydrated. Keep water nearby and drink it!
Seek shade—easier as the sun goes down! Getting out of direct sunlight can help cool you down.
Wear light clothing—color and weight. Wicking fabrics work great—no cotton!
Slow down and take breaks. If you feel yourself overheating stop what you are doing and rest.
Get ice or a cold towel and put it on your head and neck. Look for sprinklers. Dump water on your head.
Did I say hydrate? I did—saying it again!

NSAID’s such as Motrin, Aleve and ibuprofen are run through the kidneys—avoid these types of meds during the heat—dehydration can make this worse.

What about air quality? It looks like we may be in the Very Unhealthy to Dangerous categories (see below) at times—here are a few things to keep in mind:
You can check air quality easily on weather apps and air quality websites—check these out to assess any risks.
Numerical values (AQI) are assigned to denote severity—higher is NOT better.
Less than 100 = Good/Moderate.
101-150 = Unhealthy for sensitive individuals.
151-200 = Unhealthy for all.
Greater than 200 = Very unhealth/Severe.
As when running in the heat listen to your body and know if might be sensitive to poor air quality. And slow down if needed.
When is it OK to exercise outside? I would suggest under 150 for most of us will in general be OK, under 100 even better.

If you slow down, stay cool, and listen to your body you can exercise safely.

A magical night of running on the track ✨ we love the joy at Magic of Mile

Thanks to our sponsors for helping create this special night - University of Michigan Health-West, PT Sports PRO, Renewed PT Gazelle Sports, Striders, Meijer, Grand Rapids Christian Schools, Brian Diemer Family of Races, Still I Run, Shelley Irwin, Grand Rapids Marathon, Third Nature Brewing Company, SHARPE Cars, Amway, and RRCA Michigan

Photos by stellafly 📸