Try to plan your running route along water fountains in local parks or schools
Try to avoid running during the hottest times of the day. Plan for early morning runs before the sun comes up ( It's hard, I know ) or evening runs after it cools off a bit.
Expect your pace to slow down in the heat. Don't push yourself to exhaustion, and take walk breaks as necessary. You can work on your speed indoors or once the weather cools off. Right now it is about getting it done safely.
I suggest wearing light-colored, light-weight, loose fitting, technical (i.e. not cotton) clothing . Avoid cotton clothing and socks altogether. Use a chafing cream to help prevent that awful burn that is inevitable when sweaty skin rubs together .
Don't forget the sunscreen! Even on overcast days you can burn and cause skin damage. Besides, no one likes a runners tan.
If you feel dizzy, nauseated, or if you get the chills, stop running immediately and head indoors to cool off and rehydrate, as these are signs of heat exhaustion.
Although we might call them the dog days of summer , these days I leave Ollie at home during my runs. While I can hydrate and take it slow, it is just too hot for him. I look forward to the cool breeze of autumn so Ollie and I can rekindle our running friendship.
As always, use common sense and consult your doctor about any questions you might have about running safely in the heat. And most importantly, if you drop dead from heat exhaustion, don't blame me. :)
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