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Six Strategies For Safe Summer Running

  • By Mario Fraioli
  • Published Jun 14, 2013
  • Updated Oct 7, 2013 at 8:57 PM UTC
Photo: Shutterstock.com


Keep your cool and beat the heat this summer with these suggestions.

It’s that time of year when it can be hot when you run, no matter how early you get out the door. Remember, it can be hazardous to your health to hit the streets when the mercury starts heading north of 90 degrees on the thermometer.

Don’t let the scorching summer sun deter you from trying to maintain your mileage, however. Overbearing heat and humidity are far from ideal training conditions, but they’re not impossible obstacles to overcome if you take the proper precautions. Employ these six strategies to ensure that you run safely under the sun for the remainder of the summer.

1. Get Out Early, Or Go Late

If you like to run on your lunch break, it’s worth your while to shift your schedule around when summer rolls around. The sun is strongest in the middle of the day, so try to avoid exercising outside in the hours from late morning to late afternoon. Hit the road before the sun comes up and enjoy lunch later in the day from the comfort of your air-conditioned office. Not a morning person, or can’t be because of your schedule? Try heading out for your run after a long day at work. The later, the better, as temperatures will tend to drop toward the end of the day. And regardless of when you run, stay in the shade whenever possible, where temperatures will often be cooler and the strength of the sun’s rays won’t be as strong.

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FILED UNDER: Run / Training

Mario Fraioli

Mario Fraioli

Mario Fraioli is a senior editor at Competitor magazine. A cross-country All-American at Stonehill College, he coaches both elite and age-group runners and was the men's marathon coach for Costa Rica at the 2012 Olympics. His first book, The Official Rock 'n' Roll Guide To Marathon & Half-Marathon Training (VeloPress, 2013) is available in bookstores, running shops and online.

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