Until yesterday's long run I assumed that running in the early morning would moderate the heat for my training. It was over 90F at 9:00 after I finished my 20 mile Sunday run. I was toasted and it took me most of the day to recover. Any runners from some of the southern states have any advice for me?

you just need to go a lot slower until you acclimate to the heat. my pace is about 2 min/mile slower on average on my first few long runs in heat of 80+ after cool weather running.

be sure you hydrate properly and take in some electrolytes during your run. don't overhydrate either.

Hi, just joined the board after seeing this post. I too have some concerns about running in high temperatures.

Right now I am contemplating training for a marathon. It is not necessarily the training that I mind, as I am pretty confident that I can complete a marathon with necessary training. Right now I run about 20 miles per week, all pushing at more or less the hardest pace I can complete the distance in -- still learning about pacing though.

I have just today started to look into the Hal Higdon training program for either the half or the full marathon. My concerns are about permanent injuries to the nervous or cardiovascular systems, not a turned ankle, sore knee, or anything of that nature. I don't know if I should focus on a marathon, or maybe concentrate my efforts on faster 5k or 10k times.

I live in South Florida and I am considering training for a marathon (TBD) sometime between November and January. The high humidity and high temperatures, usually 90 degrees at the coolest, make it tough. I had the idea that the high heat would make my races in the cooler (relative) temperatures that much easier. Maybe this is not so true? I also had the notion that my body could go as hard as my will could push it, again maybe not so true?

Again, I am not concerned about sore knees, sore hips, or blistered feet. I'm concerned about having a heat stroke or long-term damage to my heart/cardiovascular system -- something along those lines.

Comments/suggestions?

By the way I am 23, 5'11, 175 lbs. I have been running with some sort of goal/speed in mind since February. I have been running casually (anywhere from 10-20 miles per week) for about 5 years.

Sorry to post again but it seems like you can't edit posts here! :)

The distances I run now are 3-6 miles, depending on the pace. The pace is usually between 7.5-8.5 minute miles. Usually mid-day -- scorching heat. The numbers are obviously much, much better in early morning or night. Unfortunately my schedule usually prohibits this and I rarely get the chance to run during the cooler (mid-80s) temperatures. When I used to only be able to run 2 miles in the heat, and wasn't really "training", I could do around 7-8 miles on a cool evening (slightly slower pace.)

You're running all of your training runs way too fast. While you are building up mileage and getting acclimated to the heat, you should not be maxing out any of your runs. You should run at a very easy comfortable pace until you get comfortable with your target weekly mileage. The specific pace you are running is completely arbitrary because it's an individual thing. You will naturally progress in speed if you put in some good mileage at a comfortable pace. Later on, when you are fully comfortable with your base mileage, you can look at mixing in some more intense runs. This is especially the case if you want to work up to a marathon.

Live in Cayman in Caribeean and also suffer the heat.

I tend to do my weekday runs after work and before sunset, so generally its in the 90's, god help me if it's just rained and humidity is up (an hit 120 on the heat index), like running through hot for.

My tip is break the distance up and have plenty of water breaks, I know if I attempt over 10k with out a drink I will slow by 30-40% on a tempo run.

I start my long run's on sunday at 4am so I can be done by 8.30 and I don't feel rushed, so I can take them nice and slow.

Hydration is key and you can easily lose a net of 6lbs on a 10mile run.

I once went for run at lunch as it was completely cloudy 10k in the sun burns through and I'm 10k from home, burn burn burn!

I never run at lunch anymore no matter the weather.