Jenn's Losing It

By  Dave Camire  • For Active.com Training in hot weather can be challenging, and without the proper precautions it can be dangerous. But a few easy guidelines can help you beat the heat. Before stepping out on a hot day, make sure to check the heat index. The heat index combines air temperature and relative humidity to determine how hot it feels.  The National Weather Service  offers heat index alerts when it becomes dangerous to exercise outdoors. Your body cools itself with perspiration which evaporates and carries heat away. When the relative humidity is high, the evaporation rate is reduced and heat is removed from the body at a slower rate. One way to get through those hot and humid days is to avoid them. When the heat index reaches dangerous levels consider taking that well deserved day off. If avoidance is not an option for you, try running in the early morning or early evening when the heat index is typically lower. Another option is to do your workout indoo...

Sure, your legs and lungs burn, but running is just as taxing on your brain. From making the decision to lace up to fighting through each mile, “the process of running is psychological,” says Jeff Brown, Psy.D., an assistant clinical professor at Harvard Medical School. “Mentally dealing with tough spots in running is critical.” Here’s how to practice. Picture Success. Athletes who visualized themselves focused and in control developed the mental toughness needed to perform well, according to a recent study. Before your run (and if your energy flags mid-route), imagine yourself running strong around the block or across the finish line. Find Your Mantra. Repeat a key word or phrase during a run to reinforce positivity. Try “You’ve earned this,” “Finish strong,” or “I will.” Trick Yourself. Sometimes the biggest hurdle is getting out the door. If you don’t feel like doing a 30-minute run, tell yourself you’ll go out for just five minutes. Once you’re in motion, chances are you’ll end up ...

Running with someone is incredibly motivating. But what if your guy or BFF is the hare to your tortoise, or vice versa? Here’s how to make any partnership work. Sync Your Schedules. If you’re the faster runner, align one of your regular or easier days with her harder or longer workout. But don’t discuss it—it’s not nice to proclaim that you’re “taking it easy” if she’s struggling to keep up! Meet and Greet. Do an easy warm-up together, then go your separate ways (and paces) during your workout. Meet up afterward to talk about your run. If your friend is faster, join her for her cooldown. Grow Your Circle. Go together to a group run (they are often hosted by local running stores). You’ll still be holding each other accountable, you won’t have to be the newbie alone, and you’ll each log a quality session with athletes at your own level . photo: IStockphoto/Thinkstock Published on June 14th, 2013 Written by: Cindy Kuzma Women's Health Magazine