The weather is starting to go from warm to almost hot; and on some days in the mid-afternoon it might actually reach a hot temperature — like in the 90s. For a runner that makes for a few adjustments if that is your time to get in a run. One thing that runners need to be aware of is the problems associated with running in heat and the dangers that go along with that.

One way to limit that problem is to stay out for a shorter time period and maybe shorten the distance you might normally run. Running faster makes a runner raise the body temperature a little higher than a slow run. A runner might try to back off on the pace a little on a normal training day. Running intervals for speed is okay as long as the number of intervals is not overly abundant and the interval between speed bursts is adequate to not get overheated.

The speed part of the interval should also be shorter; maybe quarter or half miles instead of mile intervals. And as always, be sure that the runner takes frequent water breaks during the run for both the longer easy run and between intervals.

Dress cooler, and with the new fabrics out that wick away the sweat and moisture. These shirts actually help dissipate the heat even more than running without a shirt. There are some reports that mention covering the head to keep the sun off the top of the head. There are loose fitting “runner’s hats or caps” that are good. A simple bandana can help as well. I think if a runner is going to not wear something to help keep the head cool it is probably a hat of some sort. This is a matter of preference; but for a cooler run it sometimes helps to forgo fashionable trends and go for the safer and common-sense practice.

The other option is to run when the weather cools down a few degrees. This means running early in the morning or later in the evening before it gets dark. Both are better for lower temperatures than a midday run. Both have a few considerations to follow if you are not used to running at those times. In the morning, the temperature is much cooler and you are not tired from the rest of the day; but sometimes the muscles are not as warm as they should be.

A little more time stretching and warming up is something that might be of benefit before you head out the door for a good run. Try to remember that you are coming off a very slow pulse rate from sleeping; and sometimes it helps to start out with a brisk walk or slow jog for a few minutes to gradually get that heart rate up in preparation for a harder training run.

When you go to local or nearby races, you will notice some of the faster runners putting in runs before the start of the race. That way their heart rate is higher; and when they start to run a race they will not fall into oxygen debt after a few minutes into the race. Oxygen debt is when you use up the oxygen you have in the lungs and your muscles need more fuel; but the quick burst from a slow pulse rate to a high rate leaves the muscles needing more oxygen and fuel than a body can provide. The runner has to slow down to allow the body supplies to catch up.

Running in the evening is usually not quite as cool as in the morning, but it is still a few degrees cooler for a nice run. Depending on how far or how long you will be gone for your run makes you take into consideration how much daylight you are going to have when you finish. If sunset arrives before you finish, you need to prepare yourself for running in a darker light. Two things that might occur for running in the dark in terms of safety and injury prevention include not seeing obstacles and cars not seeing you.

Running on sidewalks has cracks, uneven surfaces and branches hanging down that can do some real damage if you happen to hit them. Most runners try to avoid these by running in the street where uneven surfaces and branches are at a minimum. Then the problem becomes traffic sharing the same road as the runner.

Wearing a light color - white works great - and reflective clothes and shoes really helps make an oncoming car see you. There are lightweight vests of reflective material that are well worth the money if you run at night. Most shoes these days have built in reflective strips on the heel and sides of the shoe.

I have seen some of these at night, and they are very visible long before you see the actual person. Be cautious on warmer days and take the necessary steps to make your run safe, comfortable and more enjoyable.