Ask the Expert - General

Questions that don't fall under one of the other categories.

Black Toe Nails. I have 3 black toe nails now since we have started running longer distances. At first, I realized my shoes were too small for the longer runs -- So I got shoes that had plenty of room in the toe to prevent rubbing. Despite my change, I have toe nails that are turning black and a couple of them are about to fall off. Do these toes require special care and can there be anything else done to prevent this from happening.

Unfortunately, the damage has already been done to the nails, and they will likely fall off. They should grow back completely within 6 months, and they will grow back normally as long as your running shoes have a generous toe box. No special care is necessary.

Kristie Kocurek M.D.
www.TexasMedClinic.com

I am noticing I am getting a runner's tan line. Its been a gradual tan so I don't worry (or think) about putting on sunscreen. As the runs get longer should I be applying sunscreen to protect my skin? Also, I have never used protection on my lips. Should I? If so, what is recommended?

I feel strongly about sunscreen anytime one is going to be outside, so definitely runners. A cap is great to protect the face, but I prefer a daily facial moisturizer with SPF protection ( prefer 30 block UVA and UVB- neutrogena or aveeno) which can be applied all over the face including lips. Arms and legs should also be protected. Early morning runs are certainly preferred to avoid sun exposure.

Hope this helps!
Kristie Kocurek M.D.
Texas Med Clinic - Sports Medicine Center

What is the best way to become heat-acclimated?

The best method for acclimating to the heat is to exercise aerobically in a hot environment. For safety reasons, the initial exercise bouts may last as little as 10-15 minutes. Over time, however, as individuals acclimate to the physiological demands placed on them by heat, they can gradually increase the length of time that they exercise to 20-60 minutes per session. The point to remember is that it takes most healthy people 10-14 days to fully acclimate to hot environments, although illness and alcohol consumption have been shown to slow the process.

Through this process, heart rate and body temperature at a given exercise intensity decrease, sweating rate increases, and sweat becomes more dilute. It has been estimated that as much as 25 percent of the apparently healthy population may be heat intolerant in an unacclimated state, with that number decreasing to about two percent after thorough acclimation.

It should also be noted that the benefits of heat acclimation are lost quite rapidly when an individual stops exercising in heat conditions. In general, with each two days of abstaining from heat exposure, one day of acclimation is lost. Thus, after three to four weeks without heat exposure, an individual should be considered unacclimated. After even short periods without heat exposure (e.g., weekends or short periods of illness), risks during heat exposure due to de-acclimation can be substantial.

Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999.