WB092: Summer Running

Summer is now in full swing in Japan.

This week, Tokyo has experienced five or so consecutive days of daily highs in the high 30's. In some Japanese prefectures, the daily high has even exceeded 40 degrees celcius.

Nearly 30% of Japan's population is aged above 65-years old, and this group is especially vulnerable to nechūshō (Japanese: 熱中症), Japanese for heatstroke.

Heatstroke can be fatal and the public are constantly reminded to hydrate throughout the day, use air conditioning where possible and minimise outdoor time. Apparently, it is possible to fall victim to heatstroke while indoors. To raise awareness, town councils paste informational posters and pop-up signs in public spaces.

I am keen to maintain my regular running schedule despite summer's weather-related challenges, and have been researching how to keep cool and hydrated during my morning runs.

While it might make sense to just run in the evenings when the weather is cooler, I still prefer morning runs. Why so?

Because the greenway is full of the sights and sounds of everyday life in the morning, which somehow energises my morning runs.

I see school kids trudging along to school, bags and water bottle in tow. The adult (usually seniors) volunteers armed with yellow flags at road crossings to help school kids safely cross the road. And the neighbourhood residents out and about walking their pets, greeting fellow pet owners along the way.

At a specific part of the greenway, there is a group of elderly folks that tends to the gardens lining the footpath, despite the hot and uncomfortable summer weather.

I guess this activity is one way for seniors to keep active and look out for one another. It also helps explain why the greenway is always tidy and filled with new plants and flowers as the seasons change.

In contrast, the greenway is quieter and less lively in the evening, as salarymen and salarywomen slowly make their way back home after a hard day's work.

That being said, the largest drawback of a morning run is the heat and strong sunlight. To alleviate these issues, I always leave my house with a few essentials.

First is my running cap, which helps to block out the glaring sunlight. I have previously never liked wearing caps, as they always made my head feel hot and sweaty. Well, I discovered having a good quality, lightweight cap that efficiently wicks sweat makes a material difference.

Second are my running sleeves, this summer's addition to my running kit. The idea of running in the hot sun with sleeves sounds counter intuitive: Wouldn't it feel hot and icky?

Quite the opposite, actually, as the sleeves are designed to efficiently absorb sweat and help it evaporate quicker. The process of evaporation helps lowers your body temperature. To be clear, there is no ice cold feeling, but anything less than hot is a plus.

Third are salt tablets called enbun (Japanese: 塩分) that help replenish sodium, potassium and citric acid lost from sweating. I like the Kabaya-branded enbun and usually consume two tables during an 8km to 10km run.

And finally is a small 200ml water bottle for re-hydration purposes. While it is actually far too small to last an entire run, it is lightweight and can be refilled at water fountains along the greenway.

--Ends