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It’s the middle of January and all you want is to go is go for a long run on a nice summer morning. While summer is great, working out in humid 80 degree weather can quickly affect your body. Running, biking, and even walking feels harder in the heat. Here are some tips to help you get through your summer workouts:

The Weather App: be sure to check the temperatures throughout the day to see when they are at their lowest. This normally is around the early morning or evening time of the day.

Moisture Wicking Clothes: lightweight, breathable, moisture wicking clothes are a must. They will pull moisture off your skin, helping to make you feel cooler. Wearing a hat that keeps the sun off your face can also help.

Drink Water All Day: not just before or after you work out. During your run, sip four to eight ounces of water every 15 to 20 minutes. Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches.

Exercise in Cooler Places: off of the hot concrete and opt for a shady trail or along the shore line. It can be 10 or more degrees cooler than the sunny streets in your neighborhood.

Slow Your Pace: or even break it up. Summertime isn’t the best to try and set out for a new pr. It also isn’t the best time to push yourself too hard. If you need to, slow your 7 minute mile up to 9 minutes. You can also break up your workout if you can’t do a consecutive 40 minutes. Try a 20 minute workout in the morning, and then another 20 minute workout in the evening.

Head Indoors: sometimes the heat is simply too much. Now is a great time to take advantage of your monthly gym membership! If you’re more into group exercise, try out a new yoga or spin class. If you feel more comfortable in your own home, there are some great DVDs and online workout videos available.

*Heat exhaustion and heat stoke are dangerous side effects of working out in the heat. Be sure to know your limits and when you should head inside.


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