Our coach’s tips on how to run safely in the summer heat.

NCAA runner turned high school coach Hillary Kigar has an answer for all things training—including tips on how to make it through season-specific weather.

What do I need to know to run safely in the heat?

If it is a warm day, be sure you are well-hydrated before you head out the door. If you are going on a run longer than 30 minutes, bring water or a hydration drink with you and stop to sip along the way. Wear light-colored, breathable fabric and seek out a shady route. Be sure to pay attention to how you are feeling, run at a slower pace or take walk breaks if you can tell that your heart rate or breathing is unusually fast. Most doctors advise that when the temperature outside gets to the mid-90s, people should choose indoor exercise. While the human body is very good at regulating temperature and adapting to varying environments, the higher temperatures make your body work harder, which can lead to increased heart rate and blood pressure. These effects can put you at possible risk for dehydration or heat stroke. Remember: Making the smart choice doesn’t mean you are a wimp! It might just be a great day to get a pool workout in or take a yoga class instead.


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