Key tips for staying safe while exercising in the heat

STILL GETTING BETTER BY THE MILE. IT WAS THE PERFECT NIGHT TO SET OFF ON A FUN RUN IN BOSTON, BUT AS THESE BAR CLUB RUNNERS HEADED FOR JAMAICA POND, THEY KNEW THEY’D HAVE TO SAVOR THAT COOL BREEZE SOON ENOUGH, THE MILES WILL GET HARDER AND HOTTER. I THINK IT’S REALLY IMPORTANT TO NOT WORRY ABOUT PACE, KIND OF JUST PLAN THE SUMMER ROUTES WHERE THEY’RE SHADE. TRY TO GO AS EARLY AS POSSIBLE, OR IF IT REALLY CAN’T, JUST TRY TO GO AS LATE IN THE DAY AS POSSIBLE. JUST TRYING TO AVOID SO MUCH DIRECT SUN. PUT YOUR HAND TO YOUR TOE. SCOTT CODY IS ONE OF THE COACHES FOR THE BARS RUNNING CLUB. HE SAYS IT’S NOT YOUR IMAGINATION. EVERY THING IS HARDER WHEN IT’S HOT OUT. OUR HEART RATE, LIKE INCREASES LIKE A LOT LIKE PROBABLY LIKE 10 TO 20 BEATS PER MINUTE. SO ANYTHING WE DO, IT REQUIRES MORE EFFORT. SO IT’S THEN KNOWING HOW TO PAY ATTENTION TO THAT AND NOT HAVE TO GO SO FAST. AND KNOWING WHEN TO SLOW DOWN, HYDRATE IS ALWAYS IMPORTANT WHEN YOU’RE RUNNING. BUT SCOTT SAYS DURING THE SUMMER IT’S EVEN MORE CRITICAL. IT’S REALLY ABOUT GETTING UP, HAVING SOME WATER IN THE MORNING GENERALLY FOR EVERYBODY. IT’S SOMEWHERE BETWEEN 80 TO 100OZ PER DAY AND SPREAD OUT THROUGHOUT THE DAY. AND THAT INCLUDES AFTER YOUR RUN. YOU’VE LOST A LOT OF SWEAT, AND ELECTROLYTES ARE REALLY JUST YOU’VE LOST SODIUM, YOU’VE LOST SOME MINERALS, AND YOU NEED TO REPLACE THEM AS SOON AS YOU CAN. AFTER THE RUN, YOU START PLACING THOSE THINGS AND GET SOME CARBS IN. YOU START THE RECOVERY PROCESS MORE QUICKLY FOR MAX, THERE ARE TWO THINGS HE ALWAYS KEEPS IN MIND TO KEEP HIM MOTIVATED THROUGH THE MILES. KNOWING THAT THE THE WORK YOU’RE PUTTING IN NOW WILL PAY DIVIDENDS WHEN THE CONDITIONS GET A LOT BETTER. NEW ENGLAND IS BETTER THAN ANYWHERE ELSE FOR RUNNING, IN MY OPINION. EVEN THE WEST COAST. WELL, THERE YOU GO. A FEW MORE TIPS FROM SCOTT. PLAN YOUR HOT RUN SO YOU HAVE ACCESS TO WATER ALONG THE WAY. WHETHER THAT’S A BELT OR KNOWING WHERE THERE ARE WATER FOUNTAINS ON THE ROUTE. KEEP AN EYE ON YOUR HEART RATE OR ON YOUR WATCH IF YOU HAVE ONE. AND AGAIN, IT’S OKAY TO SLOW DOWN. JUST THINK H