[12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:31:23 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php:14 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-back-button-style.php on line 14 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:38:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:40:43 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php:13 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-big-heading-style.php on line 13 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:54:25 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 13:56:20 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php:20 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-boxes-style.php on line 20 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:09:04 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:11:03 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php:18 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-button-style.php on line 18 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:16:31 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:18:34 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-label-style.php on line 12 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:26:44 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:30:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-field-style.php on line 10 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:35:48 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:38:15 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cs_typography() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-small-heading-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:45:09 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:49:21 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php:12 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-steps-style.php on line 12 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:55:16 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 [12-Oct-2025 14:59:36 UTC] PHP Fatal error: Uncaught Error: Call to undefined function mk_cz_get_option() in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php:10 Stack trace: #0 {main} thrown in /home/wwwthehumantrain/public_html/wp-content/themes/jupiter/framework/admin/customizer/dynamic-styles/shop/checkout-cart/section-thumbnail-style.php on line 10 hot weather – The Human Trainer https://www.thehumantrainer.com Total Body Portable Training System Tue, 30 Aug 2011 16:24:17 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.20 Off The Beaten Trail – The Benefits and Dangers of Trail Running https://www.thehumantrainer.com/10off-the-beaten-trail-the-benefits-and-dangers-of-trail-running/ https://www.thehumantrainer.com/10off-the-beaten-trail-the-benefits-and-dangers-of-trail-running/#respond Tue, 30 Aug 2011 16:24:17 +0000 http://thehumantrainer.com/10off-the-beaten-trail-the-benefits-and-dangers-of-trail-running/ Trail Running and Exercise

The summer/fall transition always gets me thinking of trail running. It’s the time of year where conditions are virtually perfect. It’s neither too cold nor too hot, trails are usually dry and puddle free, the mosquito population is starting to die down, and if your lucky enough to live in the right area, the color-change of the leaves makes the scenery feel like you’re running through a painting.

TRAIL VS. ROAD

There are many advantages to trail running vs. running on pavement or a track. Firstly, you don’t have to worry about cars or other vehicles, and the surface of trails are often a lot softer than the road, placing less strain on bones and joints. The uneven terrain causes the body to have the additional challenge of staying balanced. This tends to increase muscle strength and endurance by forcing the body to use a variety of muscles that otherwise wouldn’t be used if one were to run on a flat surface. Not only does this instability help strengthen muscles, tendons, and ligaments of the entire ankle joint, it can also help to build speed and even increase core strength.

A Few Things You Should Know:

Whether you’re running through the rainforests of British Columbia, or the dusty trails of Runyon Canyon in Los Angeles, trail running has its dangers. Being well informed can prevent mishaps, or at least prepare you to deal with them accordingly.

WEATHER

Always hope for the best, but prepare for the worst. You need not to worry as much if you are running for just an hour at mild elevations, but if you are running at higher elevations where the weather can suddenly change, or if you decide to run in the colder months, layered-clothing is the way to go (zippered tops are great for venting). Runners tend to dress light, which helps to  prevent overheating, but may leave one vulnerable if the wind should pick up or should you have to stop unexpectedly in case of injury. Gloves and hats are a must when it is especially windy. In the summer months, wear light clothing and avoid running during high heat hours.

For more tips, see my article on “Hot Weather Workouts.” Hydration and nutrition are other crucial elements that you must be aware of. Take a snack with you if you are running for longer than an hour to prevent you from feeling weak or light-headed.

WILDLIFE

Depending on where you are, each area has it’s own wildlife to watch out for: wolves, rattlesnakes, scorpions, deer, cougars, moose, elk, bears, etc. If planning to run in a national park check out their website beforehand or talk to the park staff about how best to avoid or handle the area’s wildlife. Some sites advise carrying bear spray as a precaution in bear areas. Keep your eyes and ears open. Don’t forget that your own race may sometimes be your worst predator, as trails are very common to muggings. If you’re wearing earphones make sure to keep the volume low. Don’t forget to watch out for poison ivy!

INSECTS

Bugs are not only annoying, but could also be very dangerous. Bee stings can be a great danger to those with allergies. If you are allergic to bee stings make sure to carry an Epi-pen. Wear insect repellent (that includes DEET if your are in deer-country), and clothing that that covers as much exposed skin as possible. Mosquito bites can not only be very irritating, but can carry diseases like West Nile Virus. Deer-ticks are a major danger because they carry Lyme Disease. If you happen to find a tick on your skin, carefully remove it with tweezers as close to the skin as possible and by pulling it straight out. You should take it to a doctor for testing. You can be treated with antibiotics if you test positive. If not treated, Lyme Disease can become chronic and can lead to serious health problems.

INJURY & NAVIGATION

Stay on designated trails, carry a compass, or wear a GPS running-watch. You’ll only realize how important it is when you actually get lost. If you have phone service even better. An iPhone has a built in compass and, of course, the option to call for help. It is always better to run in pairs when running on trails. Covered roots, rocks, or slippery terrain can lead to sprains, breaks, and Achilles Tendonitis. If you must run alone, make sure to let someone know your route.

Use common sense and follow your instincts when you are working out outdoors.

Ankle strengthening is something that should be done on a regular basis if you trail run regularly.

Don’t forget to invest in some good trail running shoes.

]]> https://www.thehumantrainer.com/10off-the-beaten-trail-the-benefits-and-dangers-of-trail-running/feed/ 0 Workout Too Hot to Handle? Hot Weather Workout Facts & Tips https://www.thehumantrainer.com/5workout-too-hot-to-handle-hot-weather-workout-facts-tips/ https://www.thehumantrainer.com/5workout-too-hot-to-handle-hot-weather-workout-facts-tips/#respond Tue, 16 Aug 2011 17:23:20 +0000 http://thehumantrainer.com/5workout-too-hot-to-handle-hot-weather-workout-facts-tips/ Admit it. It’s hot and sticky outside, and you’re just begging for an excuse to skip the workout and hit the beach, but we all know that if we want to be healthy and keep our bodies looking the way we want them to, working out has to be part of our DAILY lifestyle, no matter what the weather’s like.

Working out in high temperatures can actually be quite dangerous. Here are some facts and tips to keep you working out, in a safe and healthy way.

When planning on working out outdoors on a hot day, always check with your local weather authority and get the current heat index (combined air temperature and relative humidity):

  • Under 80 F (27 C). Most can usually be active outside without taking extra precautions. If you are overweight, have health problems, take medication, or drink alcohol, you may be at a higher risk for heat-related illness and should be more cautious. Children and the elderly are also at higher risk.
  • 80 F (27 C) to 85 F (29 C). Find shade, take regular breaks, and drink plenty of fluids.
  • 85 F (29 C) and 91 F (32.8 C).  Be very careful. Stay hydrated.
  • +91 F (32.8 C) Conditions are considered extremely dangerous.
  • WHEN IT’S HUMID: You should be careful even at lower temperatures. Humidity prevents sweat from evaporating from the skin at a quick enough rate, which can cause an increase in body temperature. Dehydration, heat exhaustion and heat stroke are more likely to occur when humidity is above 70%, and temperature is above 70 degrees.

Heat-Related Illnesses  & Treatments

Signs and symptoms to watch out for include: muscle cramps, nausea or vomiting, weakness, headache, dizziness, and confusion.

If you develop any of these symptoms, stop exercising immediately and get out of the heat and sun. If possible, have someone stay with you who can keep an eye on your condition. Drink fluids — water or a sports drink.

Heat Cramps – Painful muscle contractions mainly affecting the calves, quads and abdominals. The area may feel firm to the touch. Stretching may be helpful as treatment. Getting enough potassium and salt will help prevent cramps.

Hyperthermia – Occurs with excessive heat exposure and dehydration when the body absorbs more heat than it can dissipate. Get out of the heat immediately and replenish with fluids. If your body temperature does not stabilize, seek medical attention. Hyperthermia can lead to heat stroke. If you’re caring for someone with hyperthermia and they lose consciousness, do not attempt to give them anything by mouth.

Heat Exhaustion – Your body temperature can stay normal or rise as high as 104 F (40 C). You may experience nausea, vomiting, headache, fainting, weakness and cold, clammy skin. Drink water, fan your body or wet it down with cool water. If you don’t feel better within 30 minutes, contact your doctor. Heat exhaustion can be a precursor to heat stroke if left untreated.

Heat Stroke – Heart rate and temperature will rise higher than 104 F (40 C). Skin will get hot and red, and you will stop sweating; the body stops itself from sweating in attempt to cool itself. Confusion,irritability, and loss of consciousness are possible. Seek immediate medical attention. Heat stroke is a medical emergency. Once you’ve had heat stroke, you are at a higher risk of having heat related illness again. Consult a doctor before returning to exercise.                                                                                              

  

Key Things to Remember When Working Out in Hot Weather

  • Exercise in the early morning or evening (before 10 am or after 6 pm) to avoid the midday sun. Stay in the shade when possible.
  • Decrease the duration and intensity of your workout. Take breaks. With time, your body will gradually acclimate itself. As your body adapts, you can gradually increase the length and intensity of your workout.
  • Stay Hydrated: Before Exercise: Drink 8 ounces of water 30 minutes prior to workout. During Exercise: Drink 3 – 6 ounces of water every 15 minutes. After Exercise: Drink 8 ounces of water in the 30 minutes following.
  • If you are going to be working out for longer than an hour or sweating profusely, drink sports drinks as oppose to water so that you are replacing lost electrolytes and sodium, as well as lost fluid.
  • Dress in pale colors to reflect light and wear a light colored big-brimmed hat to protect your head from the sun. Wear light, loose-fitting, breathable clothing that will allow for sweat evaporation. Cotton is preferred.
  • Try staying cool by soaking a hat or bandanna in water, then put it in the freezer to wear while exercising (you can wear the bandanna on your head or around your neck).
  • If you have long hair, put it up. Keep face and neck clear.
  • Wear a good pair of sunglasses with UV protection to protect your eyes.
  • Avoid alcohol for at least 24hrs prior to workout.
  • Wear sunscreen. Sunburn decreases your ability to cool yourself and causes fluid loss.

 

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