Summer doesn’t officially arrive until June 21, but heatwaves and wildfires can’t read a calendar. As temperatures climb and air quality becomes less predictable, knowing how to adjust your training can save you from a miserable run or potential health hazards, according to this new story from Canadian Running: “How to cope with running in a heat wave.” It generally takes 7-14 days of consistent hot-weather exposure for your cardiovascular system to become more efficient at cooling you down, which happens as your plasma volume increases. During this transition, you can expect a higher heart rate than usual, so relying on your rate of perceived exertion and actively slowing your pace may help keep your core temperature safe. You can also lower your temperature using ice packs before and after a run, and follow a route that loops past your home to provide extra water breaks. High temperatures can even elevate the risk of wildfires, introducing another atmospheric hurdle. If the sky looks hazy, check out “Running in Bad Air Quality: When Is It Safe to Run?” to understand how the Air Quality Index dictates outdoor safety. The scale runs from 0 to 500, with a green rating (0 to 50) being safe for everyone. Once the index hits orange (101 to 150), runners might want to consider dropping their intensity to a walk to reduce pollutant inhalation, while sensitive groups should stay inside. Anything ranked red or higher means you should move your workout indoors entirely. Since heat and humidity intensify air pollution, knocking out your miles in the early morning may offer the best ozone levels of the day.

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