The heat is a pain. No doubt about it, but if you time your runs just right, you can have some pleasent runs in the summer. It is recommended that you run at sunrise or sunset, and avoid running when the sun is high in the sky. If you are lucky enough to live in a climate where you need protection from UV rays, don't forget your suncream. You can buy special bumbags for running with bottles (be it water or suncream). It is recommended that you take water on runs over 30 minutes in the summer.

Heat is not good for performance. In the heat our blood has to serve our muscles and cool us down. This means that less oxygen can be transported to our muscles and as a result, we will slow down to cope with the demands. This normally occurs at temperatures above 15 degrees c. As a general rule (in Fahrenheit), you will slow down by 1 second per mile for every 1 degree increase above 60 degrees (15 degrees c). If you want to help prevent a bad preformance, hydration is key. You can lose 2 to 3 pounds an hour whilst running in the summer due to fluid loss. For each 1% of bodyweight lost in fluid, your pace will slow by 2%. If you choose to drink on your run, you should note it will take 20 minutes for the benefits to occur.

Humidity should also be considered when running as this prevents sweat from evaporating. In turn, this makes it harder to lose heat. It is advised that you check your heat index in summer, and do not run when the combined temperature is above 35 degrees c. The best conditions for running are between 30-60% relative humidity.

If you suffer from cramps when running, make sure you stay hydrated, and eat salty foods. The main symptoms to look out for whilst running in the heat are: dizziness, nausea, a rapid but weak pulse, weakness in the legs, profuse sweating and dilated pupils. These symptoms could be a sign of heat exhaustion or heatstroke. Use your discretion. Quite often sufferers are confused, if you are racing in hot weather and notice someone with symptoms act quickly. There have been instances where runners who have heatstroke are so confused they have had to be dragged off route. If you encounter heatstroke, do everything possible to lower your/the sufferers body temperature.

If you are running in the heat, common sense is the best weapon, however, your body can acclimatise to some degree (for instance, you begin to sweat more efficiently). You yourself can run in the shade, run at sunrise or sunset, run indoors on a treadmill, slow your pace (by 1:00 minute a mile), cut back on distance, run into the wind, wet your hair before going out or freeze your running shirt prior to a run! But above all stay hydrated, a lot of beginners underestimate the importance of fluids. See Hydration for more infomation.