July: Fire

   Who can blame Icarus for flying too close to the sun? Every runner has known the rapture from flight that casts caution aside. And many of us have likewise had our wings melted from the heat. We tend to be shortsighted about the perils of hot-weather months, taking precautions only for a single day's workout or race. Like Icarus, what we really need is a long-range flight plan.

   When the days begin to bake, you'll have to adapt your workouts not only to heat, but to humidity. The body cools with the evaporation of sweat. In high humidity, sweat doesn't evaporate; it cocoons you in your own lovely slime. And until you acclimate, you'll have to slow your pace for both short and long distances. From the onset of sticky weather, plan to give yourself two weeks in which all measures of speed are laid aside. Incidentally, you'll hasten your acclimation by spending non-workout time outdoors as well - puttering in the yard, walking, and any kind of low-intensity activity.

   Old habits might also have to be put aside for the summer. Your customary after-work run might wisely be swapped for a pre-dawn workout, when the air is cleanest and temperatures allow for longer distances. If possible, cross train indoors during the hot months. Run intervals and speed work on a treadmill. And be willing to postpone summer races for cooler months.

   If you run before dawn, you'll need reflective clothes and possibly a headlamp or lightweight handheld flashlight that let you alert oncoming traffic. Consider adding to your other gear as well. Hats with broad brims are a must (mesh caps, in particular, release heat but shield you from sun rays). Loose fitting long-sleeved shirts with wicking abilities fend off the sun from bare skin. The same is true of longer, baggy running shorts. Sports sunglasses - the American Optometric Association recommends specs that block 99 to 100 percent of UVA rays - also protect your eyes from gravel kicked up by passing cars. Likewise, use broad-spectrum sunscreen, which protects against both UVA and UVB rays. Slather it on thick.

   Hydration presents a too-little, too-much quandary. The most accurate way to find out how much water you need is to weigh yourself in the buff before, and then immediately after, your customary long run. Every pound lost amounts to about 16 ounces of fluid. Drink at least this much an hour before your workout. With high humidity or speed work, you'll need more. If you simply don't know how long you'll be running, try to drink between 14 and 27 ounces per hour. And make sure you have water stops planned along your route.

   Finally, be resourceful. If you're running under a humid cloud cover, dress so that you can strip off as much clothing as possible without fetching attention from the police. A sponge under your hat with ice cubes fitted atop will keep your head cool. Likewise, ice cubes wrapped in a bandana and tied around your neck can do wonders.