On Saturday morning, Willie and I missed our runs for some stupid reasons.  It really didn’t matter though because it was still stinkin’ hot and humid at 6 AM.  Instead of waking up early on Sunday, we thought we could hammer it out Saturday afternoon.  It was slightly windy, right after a rain storm and another one was setting it.  I caution you not to run in the heat.

If you do, you’ll get drenched in sweat and you’ll look like this:

But if you live in place where you can’t avoid it, like us, here are some tips for you:

1. Don’t run in the heat of the day.  Heat of the day is usually 3:00 pm – 5:00 pm. This is not to be confused with the most direct sunlight which usually happens around noon.  Try to avoid being out for a run around 3:00 pm.  You will burn up.

2. Map your route in a shaded area.  Shade helps alot and if you’re blessed enough to be able to run on a tree lined path or street then take that option.  It will definitely help. This tip works in conjunction with tip #3….

3. Carry a water bottle with you.  Carry the bottle with you and make sure you plan your route where you can refill it along the way.  Or stash bottles of water along your route so you can have it when you need it.  The last thing anyone needs is to be dehydrated, tired and no water in sight.

4.  Wear light colored clothing to reflect the sunlight.  I know black is slimming but it will also cause you some heat stress when running in hot conditions.  Also, don’t forget to wear a visor, not a hat.  A hat traps heat, a visor will shade your face and let the heat leave your body.

5. Don’t run alone.  Misery likes company, right? When it’s hot, it might be nice to see someone else running out there…or someone to talk to along the way.

6. Slow your pace.  Running in the heat is different than running in normal conditions.  Follow the running in the heat rules which means slowing down your pace.  No one is going to shoot you if you run a min or two slower than normal.  I would rather finish my run than not make it through it.

Do you run when it’s hot outside? Or do you take it inside on the treadmill?