Reply to PSA -- Running in the heat

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[quote=Anonymous]Its DC summer and I thought I would pass on some guidelines to fellow runners for running in the heat and humidity.  The key is to find an on-line weather report with hourly tracking that includes dew point.  The dew point, not humidity, is the key number.  Add the temperature to the dew point (for example, 75 degrees temp and 65 degrees dew point = 140) and use these guidelines:

110 and under -- perfect running weather.
110- 120 -- still OK, you might begin to feel it.
120-130 -- slow down, hydrate
130- 140 -- slow down more when you run, hydrate
140-150 -- slow down significantly when you run, hydrate, consider not running or cutting your run short
over 150 -- don't run.  I will sometimes run in these conditions if I've acclimated, run completely slow, hydrate a lot.  But mostly in the summer I try to get out there as early as possible to beat the worst of the conditions.

At any number, if you feel dizzy or are struggling to breath, stop and walk.  And then pat yourself on the back for taking care of yourself.  You are a better runner in the long run of you adjust to the circumstances.
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