handling the heat

With the continued hot weather going on, here's some more advice that can help you to get your workouts completed with less distress.

First, it's best to try to exercise at the coolest time of the day.  This is usually around sunrise.  And although getting up  earlier may not be what you like to do, keeping cooler and being able to get your workout in is something you like to do.

Finding a trail with shade will also help to accomplish the same.  And even though running back and forth on a shorter part of a trail might get boring, you can stay cooler by doing that.  Combined with an earlier time, this is a great start to staying cooler. 

Now also isn't the time to be overly modest.  The lightest and loosest clothing you have is going to help you dissipate some of the excess heat that's going to accumulate quickly.  Headbands will work better than hats, singlets better than shirts, and shorts better than half tights. 

Since your body going to be trying to cool you off more than during a run in cooler weather, it's also a good idea to not eat a lot before your exercise session.   Making your body have less to do, like digest, while it's trying to cool your body down might seem like a little step but combine it with an earlier run and lighter clothing and you have 3 factors that you are using to get cooler.  (And a really long sentence to read.)

Don't increase your intensity or duration a lot during hot times.  It's best to go by feel and make the effort feel like it does when you are running in cooler temperatures.  The same effort will still give you benefits while also letting you get your next workout in.  It's also not a bad idea to increase your rest time between intervals or run less of them.  

Finally, running a loop course where you can stash some extra water or have access to a cooler with ice water in it can help.  You can drink the water but also having some available to pour over your head will also keep you cooler. 

It's hot out there but by combining some or all of the above you can still get some great exercise sessions in.   Be smart about your exercise and you'll still be able to enjoy what you like to do.