Keep Your Cool on Hot Days

Follow these tips to make every steamy run more enjoyable!

*Run before (or after) the sun. Strong rays will make your run more challenging, so set your alarm clock super early or run after dark on the hottest days.

*Dress the part. Wear loose-fitting clothes, a visor, sunglasses and sunscreen.

*Take a break. Keep your body cool by adding one-minute walk breaks every five minutes during your long runs. As you become stronger, shorten or skip the breaks.

*Perform long runs on a loop. Repeat a short, 30-minute-ish loop course. In one spot, leave a cooler with cold fluids, ice cubes, fuel and a dry towel. Stop at your station during every loop to keep your core temperature in check.

*Run with an ice-dana. Wrap a bandana around your neck and stuff the back of the scarf with ice cubes. Refill with ice every time you reach your cooling station.

*Run indoors. On extremely hot days, consider running speed workouts on an indoor track or treadmill. You will reap the full benefits of your workout without the heat cramping your style.

*Be flexible. Modify your workouts if needed. An easy workout is better than overexerting yourself or not running at all.

*Acclimate with hot yoga. These classes are a practical way to prepare for the heat while improving strength and flexibility. Schedule them at least two days before or after your long runs to avoid fatigue and dehydration.

*Pay attention to your body's stress signals. If you feel dizzy, light headed or experience cramping, stop running and seek shade. Carry your phone so you can call a friend to pick you up in an emergency.

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