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When the temperatures start to approach the 90 degree mark, running can become quite challenging. There are many ways to beat the heat. Running during the cooler parts of the day, planning running routes that go past drinking fountains, taking fluids with you, and when the temperatures get too hot running indoors.

Most heat waves last from a few days to a few weeks. Changing the time of your run to early morning when temperatures are lowest is an option that I use. I enjoy the early morning when the sun is just coming up. There is little traffic and the rest of my day always seems to go better.

On days that are over 90 degrees I prefer to run routes that have a drinking fountain or a convenience store along the way. At the half way point in my run I will stop for a drink. One route that I run has a golf course at the half way point. I will stop and get a drink before heading home.

An option that I have tried in the past is to carry fluids with me. I have used a fuel belt with some success. There are many products on the market that will fit your needs. My only suggestion is to look for belts that have smaller bottles. The fluid inside of the larger bottles tends to slosh around.

During one heat wave about 5 years ago the temperatures were in the upper 90s to 100 degrees. This lasted for most of the summer. In the morning temperatures were in the 80s with high humidity. This lasted for weeks. I was starting to become discouraged by the constant heat. So I tried running at a local health club a couple of days a week. Running on a treadmill inside the health club with air conditioning was quite a relief.

One last suggestion during the hot summer weather is to pay special attention to your hydration. Dehydration can seek up on you even when you think you are drinking enough. I always make sure to drink water during the day. Just before I leave the house I always drink 20oz of sports drink. After completing my run I always make sure to rehydrate.