However, it is possible to get in some decent run training during the Gainesville summers. Here are some tips:

1. Run early in the morning.  Before the sun comes up, the temperature is usually below 75, and if you finish before 10am you’re likely avoiding the 90 degree temperatures for which Gainesville summers are famous.  It’s very humid, and you’ll be sweating buckets, but you can get in a pretty good workout if you get up super-early and finish up before you head to class or work in the morning.
2. Take frequent breaks.  You won’t be able to do your long runs without breaks, as you’ll simply overheat if the heat index is in the 90s.
3. Drink plenty of water.  I suggest that you find a loop course with a water fountain to do your summer runs.  That way, you can have regular opportunities to drink and not get dehydrated.  The city park at 34th st and 8th ave is where I do all my runs here in town, it’s a 1.5 mile loop with *three* different water fountains on the loop!
4. Run in the shade.  If the other side of the street has tree cover, cross and run over there.  Running early in the morning has the hidden advantage of having more shade opportunities, with the longer shadows created by the shallow angle of the sun.
5. Don’t do speed work.  Your body will probably get too stressed from the hard intervals, unless you’re thoroughly acclimatized to such intervals.  Strides and anaerobic endurance intervals are probably OK (as they incorporate long recovery periods), but muscular endurance intervals are usually a bad idea once it gets really hot.
6. Ignore your heart rate, if you use an HRM.  Your HR will be much higher than normal at a given speed.  Focus on your Rate of Perceived Exertion (RPE) instead.
7. Ignore your pace.  You will be much slower than you normally are at a given effort.  Again, measure your effort based on your RPE.
8. Wear as little clothing as possible.  With few exceptions (see tip #9), clothing gets in the way of your body’s cooling system.  Men, that means bare chests (YOU’RE WELCOME, LADIES) and a small pair of running shorts.  Women, that means sports bras  and *maybe* a singlet over it if modesty calls for it, but a covered midriff is especially bad for your core temperature.
9. If the sun is out and you’re going to be running for more than 45 minutes, consider wearing a long-sleeved white cooling shirt.  Several manufacturers make these (I bought a L/S cycling jersey from Performance for $35 that does this).  The long-sleeves and full coverage will protect you from the sun’s harsh rays better than sunscreen (which can wear down and get sweated off).  If you can keep the shirt wet with water, it may even keep you *cooler* than wearing no shirt!
10. Wear a hat or visor.  This keeps the sun off of your face, and helps to manage the sweat around your eyes.  On really hot days, the hat actually works better because you can pour water and ice in it and keep your head slightly cooler.
11. On long runs, supplement your salt intake a bit more than normal.  You’re sweating more, so you may need to increase the amount of salt you consume on your long runs.  Don’t worry about this if you’re running for less than 2 hours, though.
12. Don’t be afraid of the treadmill.  It’s a perfectly valid alternative to running outside in the heat, especially if you’re doing a short, intense workout with lots of short intervals that otherwise would be hard to accomplish outside.

So, when running in the heat, just remember to take it easy, drink a lot, wear the right clothes and not to concern yourself with trying to be Speedy McRacehorse.  You won’t be fast this summer, but you’ll be ready to go fast for your fall and winter races!

There are several different general types of running shoes, depending on how much your foot pronates:

• “Neutral,” or “cushioning” shoes provide minimal support and are usually designed for runners who do not pronate excessively (known as “overpronation”).
• “Stability” shoes provide more support to the moderate overpronator.
• “Motion Control” shoes strive to give the severe overpronator adequate support.
• “Racing flats” are shoes designed primarily to be worn during races.  They have no support, minimal cushioning and a shorter lifespan in exchange for their ultra light weight.
• “Minimalist” running shoes are designed to mimic the natural motion of the foot as you run.  They forego cushioning and support in lieu of strengthening the body’s running muscles naturally.  This new trend has seen a great deal of success in some runners.

(Note–some runners with unique needs (runners whose foot rolls *outward*–known as supination, those with extremely severe overpronation, etc) may consider having orthotics custom made for them.  These, when combined with a neutral shoe, can solve just about any gait problem, though they are expensive.)

To buy a running shoe, first go to a running store (not Sports Authority or Dick’s, but an actual dedicated running store) and have your gait analyzed.  They’ll be able to tell you what general type of shoe you need after watching you run and walk for a few minutes.

Then, figure out which brand you want.  Most quality brands of running shoes make a shoe in all of the above categories.  When choosing a brand, make sure you know what type of shoe you need (stability, motion control, etc), try on a shoe from each brand’s line of that type, and buy the shoe that feels and fits the best.

Remember to support your local running shop by actually making the purchase in the shop in which you try on the shoes, even though you probably could save 20% by buying online.  The gait analysis and the physical “trying-on” process are value-added services that are part of what you’re paying for when you buy the shoe from the shop.

Lastly, keep track of the mileage you put on your new shoes.  Running shoes have a finite life (usually 250-500 miles) after which the support and/or cushioning starts to wear down.  Don’t wear shoes beyond their intended lifetime–your knees and legs will thank you.