Compression Socks - Are they for me?

How do they work?  As you run, your body pumps blood to the muscles as equally as it can, unfortunately blood can pool in certain muscles due to gravity causing fatique and cramps.  Enter the Compression socks, these socks apply pressure on the legs, ankles and feet with the highest pressure at the ankles, this causes the blood into narrower channels, sending it back to the heart and not letting it pool in the feet.

Who wears them?  Anyone can wear compression socks, originally designed for those with circulation problems, the socks have now found their way into sports.  Some athletes wear compression socks because they prevent cramps, move lactic acid away from the muscles more efficiently, speed up blood back to the heart to enhance endurance, and they help stabilize the lower leg!

When should I wear them?  Many wear them during races, especially triathletes during the run portion as this is the hardest on the leg muscles where fatigue and cramps can set in.  Try wearing them during a run and see how they feel, but definitely wear then after a work out!  The American College of Sports Medicine study showed quicker lactate acid reduction when wearing compression socks after a work out!

Fleet Feet Sports carries a extensive line of compression socks, stop by and ask questions about how they work and try on a pair!  Another great piece of gear helping make your workouts the best they can be!

Are you using a heart rate monitor?

Why use a heart rate monitor? It’s as easy as training and racing and a pace that’s right for you! A heart rate monitor is the only way to accurately track your heart rate through your ENTIRE workout!

First determine your maximum heart rate MHR and your resting heart rate RHR.
Maximum Heart Rate – most say to subtract your age from 220 to determine this rate. There is some new thought rolling around that already fit people should subtract half their age from 205 to determine this rate.

If you don’t trust this then do a personal test, find a hill (Buena Vista or Runnymeade-200-300 meters in length) and sprint up the hill 5 or 6 times with a light job back down as your only rest period. This should get you pretty close to your Maximum Heart Rate.

For your resting heart rate, strap on the monitor when you first get up in the morning and rest for 3 or 4 minutes then record the resting heart rate RHR.

Now you can calculate for your workouts your MHR – here’s an example: ((MHR-RHR) x Percent level) + RHR

Take your Maximum Heart Rate-Resting Heart Rate X your percent level + resting heart rate.
For 95% workout, your calculation should look like this: ((190-50) x .95) + 50) = 183 BPM

Below is suggested percentages for workouts and distances:

Workout Percent of Maximum Heart Rate (MHR)

Easy run and long run 65-75%

Tempo run 87-92%

Interval repeats 95-100%

Race Distance

5-K 95-97%

10-K 92-94%

Half-marathon 85-88%

Marathon 80-85%

Most running websites include heart rate tables for use during training, you’ll find that using a heart rate monitor will not only keep you from overtaxing during those long workouts, but keep you at maximum fitness during ALL workouts. Think about the heart rate monitors that come with our Garmin line! Do you like using a heart rate monitor?

Some UltraRunning Tidbits!

Here’s a few interesting tidbits of information about the history of Ultra Running. Did you know that it started in 1867 - 'Pedestrianism' when Edward Payson Weston walked from Portland to Chicago in 25 days, captivating the nation. A rivalry quickly ensued between Weston and Daniel O'Leary, and Irish Immigrant which developed into the Long Distance Championship of the World. What started as a walk turned into a “go as you are” which developed into running.

Then in 1921 - The first Comrades Marathon was held in South Africa to commemorate soldiers who died during World War 1. This 90K race was the first over marathon distance. It became so popular that the race today is now capped at 13,000 runners.
In 1953, the London to Brighton ultramarathon was inaugurated this was followed in 1986 with the inauguration of the Marathon des Sables, a seven day race through the Moroccan Sahara, considered one of the toughest races in the world.

In 1984, Yiannis Kouros sets 16 world records at a New York 6-day race, followed by the Sri Chinmoy 24 Hour race where he set a new world record of 177 miles, much of it run at a blistering 7 minute mile pace. Today Yiannis Kouros holds records at distances ranging from 100 to 1000 miles and times from 12 hours to 6 days.

What’s your longest run? Do you have the right gear?

What makes the Ramblin Rose Different?

Everyone's first comment is that it's because it ALL WOMEN! That doesn't make it different that makes it THE BEST! If you're thinking about trying a tri, and you're a woman (of course) then this is a great first, second or umpteenth triathlon!

Women understand each other, at the Ramblin Rose there's always someone to help. Come to Fleet Feet on Thursday for an informational session, then let them help you with the gear you need. Only have a mountain bike, no problem! We've seen women in this triathlon with the baby seats still attached to their bikes! With all the gear, at the transition area there's always someone to answer questions or help you get set up. We must admit, this is the only transition area where we hear, "Wow, that top you bought at Fleet Feet really matches your biking shorts, and how did you find a Sweaty Band in the RIGHT color?"

The Ramblin Rose is low key, it's meant for fun and empowerment of women. There's volunteers and cheerleaders all along the way, heck, all the women cheer each other DURING the race! The bike loop has changed to take out that DAM hill so everyone can cheer on that one and with a two loop course coming back to everyone is a great way to stay motivated on the bike ride!

So come to the informational session even if you are still thinking about it. There's still spots available and we KNOW that once you listen to our panel of guests and talk with other women who participated, you'll see why this is the triathlon for women in Winston Salem!

Ramble over Thursday at 7pm! Past Ramblin Rose women, how did you like this triathlon?

Have you reached KMAN?

During our volunteering for the Grizzly over the Grandfather Mountain Highland games, we met some very interesting people with some equally interesting phrases, a phrase that most of us have thought about but didn't put a name to in our journeys to the finish line.

Our Three Musketeers came up Beech Mountain huffing and puffing along with a friend named Mary. Mary also had an entourage, someone following her with water, food, asking, "Are you at KMAN yet?" I asked what KMAN was and laughed when he gave me an answer.

KMAN is that point in the race where you look at another smiling volunteer saying, "You're almost there" and want to say, "Kiss my ....... NOW!" Your entire body is screaming out in pain and you're mad, you don't want to take it out on a volunteer (you're glad they are there) but exhaustion, lactic acid, and lack of adrenaline make your brain uncensored. You're trying to finish and don't want to hear another, "You're almost there" or "You look great" or "Way to go," you just want to see a finish line. Luckily KMAN is usually just said in the mind.

As athletes, we are so glad for the cheering people out there, for the volunteers - it is these people that help us move past that KMAN spot and find that finish line. If you're cheering just a quick word of advice, don't say, "You're almost there" when there's still at least 10 miles to go in a run, if you do and see a sour look pass a runner's face, they've reached KMAN.

Jason, Ed and Brad all may have found the KMAN spot in each race, but each found that strength in themselves to move past that to the finish line. When asked after the race if they'd do it again, there's an immediate "NO!" Several naps and recovery time later, they've forgotten about that KMAN minute and if a little bird is right, "next year is already in planning." Have you ever gotten to KMAN in a race?

What's on your bucket list?

As athletes, we all have that list of races-could be triathlons, marathons, half marathons, even down to 5K’s. What defines these Bucket List races is that great saying we always say, “It’s all about the journey.”

This past weekend we congratulated three Fleet Feeters on their Bucket List Races, all three now have the privilege of marking “Mountain Man” off of their Bucket List. The Bear 5 mile hill climb to the top of Grandfather Mountain, The Grizzly 65 mile bicycle ride including to the top of Beech Mountain, then the world’s “toughest” marathon-The Grandfather Mountain Marathon 26.2 through the Blue Ridge Parkway ending at Grandfather Mountain. We’ll tell their race recaps as they cross that off their bucket list.

Here’s a short list of possible Bucket List Races: Alaska Marathon by cruise shop – cruise through Alaska with 3 races that equal 26.2 miles, Alcatraz Triathlon – swim with the sharks, Beach to Beacon as you run from the beach to the Bay Bridge , Assateaque Assault a triathlon that has you swimming with the wild ponies. Some locals like to say The Knob Hill Climb – 2.5 miles of pure Hill to the top of Howard’s Knob in Boone.

Bucket List races are not about PR’s or even in some cases decent times, it’s all about the journey and how you feel when you cross that finish line. What bucket race is on YOUR list?

Vive La Tour!

In case you didn't know, the Tour de France is in full swing. The tour started July 3rd and ends the 23rd running from Rotterdam to Paris. Here’s some interesting Fleet Feet inspired facts about the tour:

• 2241 Miles in 20 stages running 3 weeks
• 123,900 calories burned by one rider in the Tour
• 3 chains worn out per week by single riders, Lance Armstrong usually wears out a chain a week.
• 792 tires used by the peloton during the course of the race.
• 2010 marks the centenary of the inclusion of the Col du Tourmalet. The highest road in the Pyrenees, its initial inclusion prompted the Frenchman Octave Lapize to call the organisers ‘assassins’. To celebrate the anniversary, competitors in 2010 are to cycle Col du Tourmalet not once but twice
• 22 teams with 9 riders each
• The reason the winning jersey is yellow because it was the color of the magazine L’Auto that the tour was launched to promote
• The oldest winner was 36-year-old Firmin Lambot of Belgium in 1922 with the youngest the 22-year-old Frenchman Henri Cornet in 1904, so there’s still time for SOME of us.
• Lance Armstrong will be riding a custom made Trek bike unveiled at the Tour de France. It's a new bike called the Madone.
  

So if it’s to sound great at the water cooler or to just increase the other information in your brain, let these facts inspire you to jump on that bike and climb a big hill, (hanging rock, pilot, insert name here) hearing the announcer voices in your head!
Vive La Tour!!

BIG NEWS!!!

Big news! Fleet Feet Sports Winston-Salem was awarded the National Brand Builder award the Fleet Feet Sports National Conference in San Diego this week. Keith and Emily accepted the award on Thursday night. This award is given to the franchise that drives the Fleet Feet Sports brand throughout all areas of the business and community and supports the brand and brand initiatives throughout every area of their business. The award was presented in front of an audience of 350 including 90 franchises and key staff, and senior executives from over 40 different vendors including Nike, Brooks, Asics, and New Balance. We were one of three award winners that night (the other 2 were different awards). Way to go Fleet Feet Sports!!! Couldn't have done it without you!!!

How to Survive a Boring Swim!

There you are, standing by the edge of the pool and thinking, “Now how many laps do I need to swim?” That feeling of dread overcomes you and for a moment you think about turning around! But like the true athlete you are, you jump in and start the process. Here’s a few things we’ve heard that keep you in the pool for the full swim!

Train with a partner. Not only will this keep boredom away but it will also make you stay in the pool the required distance and not complaining about your goggles and getting out of the pool halfway through your swim.

Join a Master Swim Program. This is a great way to perfect your stroke and learn new tips and techniques about swimming. It will also bring out that competitive streak in you as you watch the other members of the program get faster or swim better than you! Plus this will bring you into the world of swimming and help you make new friends at the pool.

Think about swimming equipment. Buoys, fins and tubes are great ways to work the upper body while kickboards keep the legs in motion and give you plenty of time to talk with your swimming partner as they keep your head above water. A great way to break up the monotony of the water.

Remember that swimming is like any other sport, swimming laps is just like running laps at the track-it’s all in how you set your mind before you jump in the pool! Fleet Feet Sports has all the swimming equipment you need to keep those workouts from becoming boring. Stop by for a swim workout overhaul! How do you survive a boring swim?

Knowing when to stop!

As people we know exactly what that sentence, but sometimes as athletes it’s so difficult to listen to that sentence and do it! Your body is the most amazing miracle and has its ways of telling you when something is wrong. Here’s a few insights:

• Everyone is used to the usual stiffness, soreness and tightness as you start your exercise routine. These symptoms should subside after about 10 minutes of exercise. Listen to your body if sharp pain or severe tightness persists during the work as this could be a sign of serious injury.


• If you experience this pain during your workout decrease the intensity, decrease the distance and stretch mid workout. If the pain is gone is 24 hours continue on with your workout schedule.


• If the pain persists, rest and ice the area for 48 hours. If the pain is still there at rest then refrain from running and try some other pain free cross train for a few days.


• If the pain still doesn’t go away and is present during rest, it’s a good idea to seek the help of a medical physician.


• If the injury was a running injury consider cycling more if a triathlete to keep fitness level up without the stress on the feet, vice versa if the injury is a cycling injury-decrease the cycling days and add in more swimming or running.

By listening to your body, small nagging injuries don’t become full blown ones that interrupt your fitness routine for longer periods of time. Even if it is painful to refrain from running, listen to your body and it will run better! What advice do you have to stay injury free?

Gift Ideas for Dad

Father’s Day is coming up this weekend and you’re stuck with crickets on the brain when thinking of the right present for Dad. Why not a present of fitness? Give Dad a gift certificates to Fleet Feet Sports for a pair of shoes also include the proper fitting! You know the right pair of shoes for your feet are monumental in controlling injuries, what about Dad? Get him the right pair of shoes and he’ll thank you as knee pain, hip pain go away. Many forget about the benefits of our cooling craft fitness apparel, why not get a shirt for Dad? Even if he isn’t out running the Buena Vista roads, our Craft shirts are a great way to keep Dad cool on the boat, on the beach, and even working in the yard! Hats for the family bike ride, even our Orthaheel sandals for those lazy days of summer. Fleet Feet Sports not only carries shoes and apparel for the fitness Dads but the shoes and apparel that the weekend warrior Dads will love. Stop by for Father’s Day suggestions or make it easy on yourself and purchase a gift card and let Dad get what Dad WANTS!

How fast can a human being run?

The fastest a human being can run is 27 miles per hour. The fastest ever recorded was Usain Bolt in the 100m, during his 9.58 second run, his speed averaged 23.3 mph but during the 60m stretch he increased it to 27mph. The strange part is that there isn’t much distinction between faster animals – cheetahs, dogs, ostriches, their tendons and muscles are not much different from ours.

Another surprise is that it doesn’t matter how many legs you have on your speed. The key to speed is now how fast the legs move but the force they exert on the ground. In a study, the slowest runner of the group repositioned her leg the same way Donovan Bailey repositioned his leg. A fast animal can exert 2.5 times their body weight in force on their feet. Human beings at this time can exert 4 times their body weight on their feet. Researches see our speed increasing by 5% as muscles get stronger.

Why are sprinters more muscular that distance runners? Distance running is more cardiovascular running that sprinting. The most important part of the body is the heart, not the muscles. A 100 pound antelope can run a marathon in 45 minutes compared to our marathoners clocking in under two hours because that antelope has a heart twice the size of ours, it increases the number of red blood cells in the system.

Sprinter, distance runner, recreational runner-it’s all in the genes. Let us make sure you have the right equipment on your feet.

Is Competitiveness Gone from Kid's Sports?

My son competed in his first Kid’s Triathlon this past weekend. As a parent I wanted this to be a positive experience for him. For my son’s age group, this kids triathlon was a 100yd swim, 1 mile bike, and a half mile run. The older age groups went to a 200 yard swim then to a 300 yard swim. The swim seemed long to me and they allowed the younger kids to use kick boards to help them. All the older kids were expected to swim their distance. As the older kids swam the pool, I noticed a young girl halfway through the swim at the end of a lane crying. My heart went out to her because I’ve been in that situation, wondering if I could finish, willing myself to finish. Some volunteers talked to her as she cried, then let her swim under two ropes to swim one less lap. I lost track of her as my son jumped in the pool.

He finished in 18 minutes and 49 seconds.
“Well, what did you think?”
“It was great. I had fun. The swim was really hard though.”
“Are you glad you did it?”
“Yeah, I feel really good.”

I thought again about that girl. Were the volunteers right to let her swim less than others in her age group? She recorded a shorter swim time but didn’t swim the distance. Will that bother those that swam the entire length of the pool and finished after her?

I know that this is just a kid’s triathlon, a more casual race. Was this the right thing to do?

Facebook Fast Pick!

Fleet Feet Sports is starting a Fast Friday Pick in coordination with our Best 50 Running Stores Campaign! Here's the deal:

Go and vote for us www.competitor.com/50best

Print off your confirmation sheet, then come into the store on Friday and receive a 50% discount on a single pair of socks!

50 Best Running Stores, 50% off....can't get any better than this! Vote today!

5 Reasons TRI4WOMEN is RIGHT for YOU!

1.. You’ve done a triathlon, now you want to do it right! This training series not only gets you in shape for the Ramblin Rose Triathlon, but it helps you train RIGHT, get ready for race day the RIGHT way. Learn tips and tricks, learn how to transition in a jiffy, or just learn how to perfect your swim stroke, TRI4WOMEN perfects your race day!

2. You want to be fit, you want to surround yourself with fit people. Meet other women who want to be fit, learn how to train with them. We’ve watched people join together in our training series then continue as fit partners for the love of the sport and the love of exercising. TRI4WOMEN is a great way to meet others in the community and train with them after race day!

3. You have a bike and it’s gathering dust in the garage. Let Ken’s Bike Shop show you how to use your bike efficiently! When to change gears, how to climb hills, how to change a flat-Ken's expertise is a great way to get the bike out of the garage and have FUN on it!

4. You are a procrastinator. You’ve talked about doing a triathlon, but then let things get in the way of your training schedule. TRI4WOMEN's great motivational coaches keep you excited about training. They keep you on schedule and motivated to train. Plus putting yourself on a schedule where people are expecting you to show up is a powerful way to make it to the pool, to the track, to the bike course.

5. You’ve never done a tri and want to try. Train with Fleet Feet sports and let us get you to the starting line. We motivate, we challenge, we celebrate when you cross the finish line. Ladies, this is the best way to conquer the Ramblin Rose and become a triathlete!

Need any more incentive? Sign up today!

Help us win 50 BEST RUNNING STORES!

Fleet Feet Sports is reaching out to all customers to vote for us as one of 2010’s 50 BEST RUNNING STORES. We need your votes! This award is given out annually by Formula4Media, the industry’s media leader. The selection process of the 50 Best Stores begins with stores being nominated by consumers and members of the trade. Nominations are edited, and then more than 100 stores will be mystery shopped and “rated” by Franklin Resource Group, the leading retail merchandising company serving the sporting goods market. Stores are also evaluated based on ratings from vendors and their involvement in and support of the local community. Emily, Keith, and the Fleet Feet Sports staff are so proud to be part of the fitness community in the Triad and hope you will continue to show your support by casting your vote for us!

www.competitor.com/50Best

Everyone has that FIRST Triathlon!

Here's a story about one:

I’ve done the road races, I’ve run the marathons. I want to challenge myself. Why not challenge myself? So I sign up for a triathlon-a swim, bike, run event. I could stand quiet when people ask, “You’re doing an Ironman?” I too thought this was the only triathlon but there are other-much shorter-events for those of us that just want to get our feet wet-literally.

My first thought about this.....What have I gotten myself into? I didn’t realize that it was all about the gear. I show up with my mountain bike and everyone has the nice road bike. One guy says to me, "nice kickstand". I just laugh. Everyone is setting up their transition area, the place where they transition from the swim to the bike. I decide that I need to do that too. I remember everything I learned from Fleet Feet as I lay out my towel, put my shoes on it, my socks in my shoes and I'm done. Everyone else is fiddling with a mountain of gear, putting air in tires, adjusting multiple water bottles. I play with my towel a little longer to look busy.

Now its go time. I'm at the back of the pool and watch people go in 15 sec intervals into the outdoor unheated pool. This is not the first time today I say a prayer. My first prayer was arriving at 7am and putting a toe into that outdoor unheated pool. I'm watching all these people swim wondering again about my sanity at sign up. My husband shows up with the boys and I feel better talking to someone rather than myself about how crazy I am to be here. I wait for my wave to go. When it's time, I jump in the pool and yell, "Holy Smokes!" Someone asks me if this is my first triathlon, I try to say “Yes” but my teeth are chattering. A girl explains the etiquette, “If you want to pass me, tap me on the foot then I’ll wait at the wall so you can pass.” I say, "Oh that's OK honey, I don't think you'll have to worry about that. I'll be too busy swallowing pool water to find your toe!" Swim went well, stumbling out of the pool like a drunken sailor all I can think is that the hard part is done.

Then came the transition. I have to run wet across gravel...did I mention gravel...to my bike and towel and try to get shoes and socks on wet feet! I track mud all over the towel I am supposed to dry off with and spend what felt like an eternity trying to get my socks on. Off and running (with a wayward stone sitting in my shoe) to the bike course, my chain falls off the bike as I leave the transition area. This is my "Oh Sh*T" moment because I have no idea what to do.

The Lord is watching over me and before I know it, the chain is fixed and I’m on my way. I don’t realize that I'd wiped grease all over my face until halfway thru the bike. That’s going to make some good pictures. My sweet husband thinks I got lost on the bike course, but they are cheering as I come back. I felt like I got lost too and even ask a volunteer if I am the last one. She assures me there are other lost bikers behind me. My biggest fear in any race is to be the last one with the police car following me back into Tanglewood. There are a few hills, the last one a challenge as I swear I’m leaving a partial piece of my lung on the road trying to get up it! But I finish the bike and end up in the transition area. A quick energy gel, hat and off to run.

The running is the easiest, I’d done this before. In triathlon speak, the transition from Bike to Run is called a “brick.” I think it is short for bike-run but maybe it’s because my feet feel like bricks as I try to run after biking. Lucky it’s a short run. The first mile I feel like crap, the second I wondering how I can still feel nauseous, and after the third mile it’s done.

I finish in 1 hr and 45 min, 15 minutes under my projected finishing time...considering I didn't know what in the heck I WAS doing. It is exhilarating. I am so excited that I DID it that I'm already calculating all the gear I’m going to need for my NEXT transition area. I understand now-it’s all about the gear. Have you got the right gear? Fleet Feet can help you!

What have YOU seen on a run?

Facebook status update from a runner: "Saved a bird today on my run! Found a hawk hit by a car on Walker Road. Took of my shirt threw it on the bird, picked it up and ran the last mile home with the bird under my arm. Got ready to call Wildlife rehab but it must have been stunned because it awoke under the shirt and flew away (enter me screaming like a little girl as the bird moved.)"

Everyone has that story, something strange you’ve seen on the run. Sometimes it makes you run faster as you pass it like a deer leg sitting by the side of the road out in the middle of nowhere. (pondering how did it get there, where’s the rest of the deer, if something ate the deer is it hiding in the bushes looking for me?) To the outright outrageous, like a man running ahead of you in WAY to short shorts without any type of support! (Is that what I think it is? Oh my goodness, it is! Do I say something? There it is again! Don’t look, don’t look, don’t look)

It’s fun to swap these stories after a good run, these little things are what makes life interesting and why we lace up the shoes and step out the door. Much more interesting than the treadmill and watching TV. These experiences add color to what we thought when we started was going to be a mundane, long, lonely run. What about you? Have ever seen something that made you pause on YOUR run? Want to swap stories?

Have you found your "sweet spot?"

What is your running form?

Take your shoes off and run a little bit. What do you find? Your gait is different? You feel lighter on your feet? Your posture has changed? Most runners find that just a few steps barefoot they change from heel striker to mid to forefoot striker.

Enter Newton Natural Running Shoes, the way for runners to achieve that “natural” gait. If you’ve had injuries and issues with your running, tried inserts, tried different shoes, tried everything, think about Newton Naturals to get your body back to its “natural” state. Newton Naturals are designed to help you find your “sweet spot,” the optimal way for your foot to hit the surface and help you run injury free. Getting your body back to the way it wants to run is the natural way to run.

According to the book, Born to Run, humans are designed for distance running. “That was the real secret of the Tarahumara: they’d never forgotten what it felt like to love running. They remembered that running was mankind’s first fine art, our original act of inspired creation. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain.” Getting back to basics helps you remember what it was like to run like a kid, to enjoy it without the nagging injuries.

Find your natural state with Newton Naturals and get back to enjoying your run! Stop by the store anytime and find out if Newton works for you!

5 No Nonsense Tips for Exercising in the Heat

We can’t emphasize enough how important it is to take care of yourself when exercising in the heat. Here are five basic tips, some you may already know – they’re just a reminder to take care of yourself!

1. Get acclimated – if you have a race than promises sultry weather try to travel to your destination ahead of time to get acclimated to the temperature if possible. Depending on the temperature change it can take 14 days to get used to the heat.

2. Stay hydrated – we can’t emphasize this enough, your body regulates its temperature by sweating and if you don’t have enough fluid in your system you can’t sweat which means you cannot regulate your temperature. Nobody wants to say it but if you go 4-6 hours without eliminating then you’re dehydrated.

3. Take it Easy – if the temperature is over 90 realize that it may not be your best workout and be good with it, you’re out there. Do your best and as your body gets used to warmer weather your performance will get better.

4. Be Crafty – wear light breathable clothes like our Craft line, get the moisture away from your skin and let your skin breathe. If you wear a protective hat during the summer, take it off during rest stops to let your head breathe and cool off. If you don’t wear a protective hat, remember that you NEED sunscreen for your scalp as well as the rest of your body!

5. Be Smart – use common sense, if you start feeling bad get inside to lower your core body temperature. Don’t start something new or try a new route if the day looks particularly steamy. Wear the right clothing and protect your skin with sunscreen. Most of all keep putting in all the liquid you’re sweating out.

Workout right and you’ll be as happy at the end of that run as the beginning! What are your summertime exercising tips?