Fit Running: Summer Running Mistakes

You run in the early morning or late evening to beat the heat and you up your water intake during all of your warm-weather runs, but if your summer running plan ends there, you're missing some important considerations. That's Fit tapped heat and sports medicine specialists to find out what common mistakes runners make so you can tweak your training and run safely all summer.

Mistake 1: Not allowing yourself to acclimatize to the heat
Running during the summer doesn't just seem harder, it is harder -- at least at first. Your body takes 10 to 14 days to adjust to the heat, said Rebecca Stearns, heat stroke specialist at the Korey Stringer Institute at the University of Connecticut.

"Over the course of those two weeks you'll see changes in your sweat and the amount of sodium in your sweat as well as your heart rate," she said. "Pay close attention during those first hot, humid days to how much water you're drinking and how hard you're running."

Mistake 2: Running at the same intensity as you do in cooler temperatures
Your body's ability to cool itself plays a big role in how well you run during the summer. And one of the biggest contributors to heat accumulation is how hard you're running.

"Running at a high intensity, particularly in the early days when you're not acclimatized to the heat will kick up your body temperature more than anything else," said Stearns. Dialing back the intensity and duration may ultimately help you run stronger.

Mistake 3: Being unaware of the cumulative effect of running in the heat
The dog days of summer might not be the best time to amp up your running routine. "Consider [the number of] previous running bouts in the heat when planning subsequent exercise sessions," said Dr. Scott Pyne, former medical director of the Marine Corps Marathon. "Know your body and listen to what it tells you," he said. "If you feel poorly before or during a workout give yourself permission to stop, modify or adjust it."

Mistake 4: Wearing clothing that doesn't allow for efficient sweating
Cotton may be the backbone of your summer wardrobe, but it's not for running. "Dress for the environment by wearing layers that can be removed or added depending upon your body's response," said Pyne. He suggests wearing synthetic fibers to "draw sweat away from your skin surface to enhance evaporation."

Mistake 5: Getting a sunburn
It's not just painful -- a sunburn also decreases sweating, said Pyne. "Avoid sunburn by running outside of peak sun hours, using sunscreen and wearing appropriate protective clothing," he said.

For more healthy summer tips, try Dr. Oz's summer weight loss strategies.