It’s summer and you are not going to escape the heat while trying to train and prepare for the upcoming cross-country season. Some common sense and a little planning on your part will be important to make your training possible.
Run early. There’s no perfect time to run in the heat of summer. But the early morning hours offer the lowest temperatures and a break from the strongest hours of sunlight (even though the humidity will be at its highest). If working, then run in the early evening after the sun goes down.
Get off the roads! Asphalt and concrete absorb heat and radiate it back onto your body. The summer months are a good time to try more trails or grass. Bonus: you have to run a little slower on trails which will keep you slightly cooler and trails are usually shaded.
Adjust your expectations. If the National Weather Service issues a heat advisory (when the Heat Index, a score that reflects a combination of both heat and humidity, is over 105 degrees) running fast or long will be difficult and dangerous. Wait until evening or Improvise – work out indoors with core drills and exercises. Swim laps if possible.
Don’t wear dark colors or cotton. Gear matters in extreme conditions so dress appropriately!
Start your run hydrated (and keep hydrating). It’s important to hydrate well before and after your run.
If training away from home or on vacation / Plan your run around water. Run by fountains in public parks or even running through sprinklers can help you stay cool, too. If necessary, keep your course short enough, so you can come around to your own water bottle and drink.