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I have been running for about two years and just started training for my first 10K. The last few weeks I've been getting goosebumps and cold sweats/clammy about three-quarters of the way through my longer runs. This happened yesterday at about mile 3.5 of a 4.5 mile rur and it only happens on warm days - I'm fine when the weather is cool or cold. I have been making a point of drinking more but I don't carry water on runs. Any advice or thoughts on what I'm doing wrong? Thanks.
I think you are lucky to have an early warning sign of heat exhaustion or heat stroke. Lucky, because your skin is still moist. Please get a belt to hold a water bottle and sip every mile or two if you are out for 20 minutes or more, as I always do. While it is true that it normally takes about 20 minutes to absorb the water (making it seem silly to drink during a 5k), it will still take 20 minutes after your run, meaning you have gone longer than you think without water.
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You are absolutely right! I have fallen victim to heat exhaustion several times; I didn't realize how hot/dehydrated I was until I got sick. I sweat excessively and need to drink a lot of water. Even on my shorter runs, I take water or look for a friendly neighbor with a hose...
Listen to yr body..