The temperatures are above 90 degrees and the humidity level has reached a percentage where it's swimming through air, not walking. Although it's a sunny, cloudless day, the prospect of a run seems impossible. The dangers of going for a run are overpowering the goodness the run would do. So now what?
Well, there's a couple of options. My number one advice is to do what I'm doing, 6 a.m. runs. Even if you don't want to get out at 6 and are more of a 7 a.m. person, the heat hasn't hit yet and it's a great time to hit the pavement. If mornings simply don't work, either you can't get up or because of work, try and hit the street after 4 p.m. The later the better as long as it isn't dark yet. Avoid running between 10 a.m. and 3 p.m. at all costs. This is the highest heat of the day and it's a horrible idea. If you have to run during that time, make sure you bring lots of water!
Whenever you're running, you should always be carrying water, but especially so during the summer months. Experts on fitness claim that you should be drinking well over 6 oz per 20 minutes.
Dress smart. Avoid 100% cotton as it absorbs sweat rather than wick it away.
Try and run in the shade. One of the best parts about New England is our trees. So run under them! Try and hit forest paths or shaded walks.
Most important of all, be able to recognize the signs of heat stroke or other heat related illnesses. Know your body and know when something's not right. Try and run with some kind of communication with you in case of emergency.
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