WEBVTT

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A hot-weather run should fit the conditions, not

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reproduce your cool-weather pace.

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Choose a cooler time, simplify the route and

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keep an indoor or rest-day alternative available before

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setting off.

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Decide the purpose of the session.

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If it is meant to be easy, shortening

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it or walking can preserve that purpose better

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than chasing the original distance through increasingly

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difficult conditions.

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Use a route you can leave easily.

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Short loops, known shade, accessible water and a

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clear return plan are useful.

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A scenic photograph cannot confirm traffic, footing or

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local access conditions.

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Effort checks can help, but they are not

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medical clearance. Being able to talk does not

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rule out heat illness, and a watch cannot

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tell you whether the next stretch has shade.

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Stop and get to a cool place if

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you feel faint or weak.

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Confusion, collapse or suspected heatstroke requires emergency

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help and cooling, not encouragement to finish the

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final part of the run.

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Record what you changed and how the outing

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felt. Do not automatically add missed distance to

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tomorrow. A useful hot-weather routine leaves room to

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adapt before the environment forces the decision.