Jay's Ten Tips for Hot-Weather Running

1. Run early in the day, or in the evening, when the sun is lower in the sky.


2. Run on shady routes, like suburban streets. Run near trees -- National Mall , Dorset, Rock Creek, Grover Archbold, C&O Towpath. Trees absorb particulates, CO2, and maybe CO, and they emit O2.


3. Run away from cars. Auto air conditioning pumps private heat into the public atmosphere. If you want to be self-righteous like me, don't use your auto air conditioning -- roll down your windows or rooftop.


4. Drink water when you wake up, plus before and after you run. Pre-cool and post-cool yourself by splashing water on your hat, hair, face, ears, neck, shirt, arms, and legs. But keep your shoes and socks dry.


5. Drink juice and eat fruit. You need refreshment, vitamins, and minerals. Plus, they taste good.


6. Run with a friend. When you talk and run, the time goes more quickly.


7. Know your route. Plan in advance your drinking fountains, bathrooms, and programmed breaks.


8. Run with a goal. I like to do errands en-route, so I feel like I need to be out there.


9. Don't over-exert. Don't be afraid to cut short a run if you must.


10. Run with a mission. We are all training for a fall marathon, aren't we?

See the article on racing in the heat by Coach Kirt West.

See more training tips in the Regional Features section of the Washington Running Report Web site.