I had a very enjoyable run yesterday, even though the temperature was 96 degrees when I began and, eventually, climbed to 99 degrees. Before the end of my 3+ hour run, it had cooled off to 91 degrees. This year, I have decided to do my best to not complain about the heat as Summer approaches Central Texas. I need the experience of running in the heat to become a better runner. And, one thing that I have never heard discussed has to do with the benefits of running in the heat for us flatlanders.
I have a previous background in aviation and was a flight instructor for a few years. During this time of the year, due to the high air temperatures, one thing I always would drill into my students’ heads was something call “Density Altitude”. Simply put, Density Altitude is Pressure Altitude adjusted for non-standard air temperatures. Standard Pressure is equivalent to 29.92 inches of Mercury (Hg) and standard air temperature equals 59 degrees Fahrenheit (15 degrees Celsius). A decrease in standard pressure and any increase in air temperature and/or humidity will cause a decrease in air density (number of molecules per given volume of air). This directly impacts the performance of the aircraft via reduced lift (wings and propeller(s)) and power production (engine and propeller thrust). In essence, the Density Altitude, which can simply be thought of as air density, is very important to aviators. If the pressure is lower than 29.92 and/or the air temperature is above 59 degrees, the Density Altitude will be higher than the physical altitude. An example would be yesterday when I was running. Based on the atmospheric conditions, the Density Altitude was over 4,000 feet, based on a true elevation of ~900 feet. If Density Altitude has a direct impact on aircraft performance, could it not have a direct physiologic impact to the human body, whereby I was getting an altitude benefit from training in the heat? Basically, if the air density is lower, my body should have to work harder to deliver the same amount of oxygen molecules throughout my body. Just some thoughts. Maybe, it’s a flawed hypothesis, but one I’ve thought about since I began running.
For now, I plan on embracing the heat, instead of avoiding it!
Thursday, June 11, 2009
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4 comments:
Heavy, dude.
I have the same sort of theory. Here me out on this one. I think that most folks don't breath deeply enough. For instance, in Bikram Yoga, to do it properly you really have to breath deep, all the way through your lungs. Diaphragm breathing, holding your abs taught, and pulling air in, while your diaphragm creates space by pushing your intestines down as opposed to out. Basically, increasing the volume of air in the lungs. At high altitude there is less oxygen, so if you are able to increase the air volume in your lungs and allow it to cover all of lungs, then you can put off the effects of altitude. Because of the increased volume, you can make up for the lack of oxygen percentage. This works for me up to 10,500. I will find out in a few weeks, how well this works. hahah @ HR. I haven't read any information on this, but it sounds good to me.
While heat and humidity do increase breathing capacity to some extent - although I would disagree it happens on its own, without mind "help" of a runner - it is not the same pathway. What you exercise in TX is persieved exhaustion level. At high altitude there is less O2 molecules, not only upped density of the air. This low oxygen influences the bone marrow for extra production of erythrocytes to carry every single molecule of O2 it can find. It also involves some hormone pathways for exactly that - expanding the lung capacity. I wish I could explain more, but my English in this field sucks:)
You crazy Texans seem to do pretty well at the altitude races, so something must be working. I think it's the heat and humidity you get used to.
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