Hi, this is Debbie Boyle's coach at Mojo for Running with podcast number 57,

your first marathon, part three.

Today I want to respond to a few specific questions that I've received.

Number one, how do you train when it's crazy hot?

Well, the best thing might be to start your run well before daylight when it's coolest.

Here in Florida, many people start at 5 a.m. and sometimes earlier.

You can also run in the evening. Of course, if it's early or late, you'll need to run with friends

for safety, run in a safe location, wear reflective clothing, and a headlamp. You have to do what works. A treadmill

will work as well. If you put it at a slight incline, the difficulty will more closely approximate

running outdoors. The key to training in the heat is to gradually acclimate yourself to it,

which is what tends to happen because you're gradually building

the distance of your long runs over time anyway. Dress appropriately, hydrate properly,

and I advise planning ahead and dropping off a couple of coolers along your training route

with ice in them. Then you can use that to cool off. Check out podcast number 14 titled Running in Hot Weather.

That episode presents a whole host of ideas for what to do when it's hot out.

I live in Florida, hot Florida.

From June through August, low temperatures average 74 degrees and high temperatures average 90.

Average morning humidity is 86% and average afternoon

humidity is 62%. So we've got lots of ideas for coping with heat and yes, we still run marathons

in the fall, which means doing our long runs during the hottest months. It can be done,

but it is very uncomfortable. This is for sure.

This is why when running with a group, you'll be much better off. You'll find that it can

...