(Listen to Podcast #67: Hydration for Runners)

If you always dread running in the heat, keep this in mind. They did a study comparing the benefits of training at altitude versus training in hot weather with high humidity. After several weeks, the groups were compared. The runners who trained in high temps with high humidity outperformed the ones who trained at altitude.

Here are several tips for making your training safer and more effective when it’s hot outside:

1. Always lower the intensity of your runs. Your body is putting a lot of energy into just surviving running in the heat. Accept that all your times will be and should be much slower in the heat.
2. When you come to a shady spot, stop and pace back and forth in the shade for a few minutes until you feel yourself cooling off a bit.
3. Train early or late, either before sunup or after sunset, but be careful to run with friends and lights for safety.
4. Stay hydrated all the time. That way you’ll be safely hydrated any time you start a run. Then make sure to drink on the run. If you’re running more than 90 minutes, be sure you consume electrolytes.
5. Run indoors on a treadmill. When it’s 90 degrees outside, that treadmill, in the air conditioning, starts to look more inviting. A treadmill is a good option for speed work during the hottest months.