summer running

Go out early in the morning if you can; run at a slower pace than usual; keep well hydrated, and protect yourself from the sun’s harmful rays.

If runners can survive Death Valley, you can run through a summer heat wave (with some planning).

Go slow. Research proves that your body simply can’t perform as well in the high heat, so it’s important to adjust. Don’t force yourself to run at top speed. Make a conscious effort to start your run slower and keep it slower throughout. Don’t worry, you’ll still get a great workout.

Seek the shade. If you always run the same route, now’s the time to try something new. A shaded park or wooded trail (see the RunnersWorld.com trail running site for tips) is a godsend on hot days. Even if it means driving a short way or cycling to the shady area, scope out a shadier route that you can follow on hot days.

Go indoors. Some days, especially if there’s high humidity or high pollution or both, running outside just isn’t smart. If you miss your normal morning time slot and are determined to run, opt for a treadmill at the gym instead. Or do some indoor yoga or strength training at home or find a neighborhood pool for a lap swim.

Run with a friend. Running partners are great no matter the weather, but for safety reasons, it’s good to run with a buddy on high-heat days. Make sure you both review the symptoms of heat exhaustion and heat stroke.

Protect yourself. Choose a sunscreen that will protect you from the sun’s UV rays; consider clothing that’s designed to block the sun; and wear sunglasses to protect your eyes.

Stay hydrated. Experts recommend you drink around 16 ounces of fluid about an hour before running. It’s also good to take a water bottle with you on the run, especially if you’re planning to be out for 45 minutes to an hour or more. Look for water bottles that attach to a lightweight hip belt. As with the other gear mentioned here, you’ll find bottle/belt combos at your local specialty running store.

For more tips on running in the heat, check out RunnersWorld.com's "Running in Cold or Heat" page.