Load up your squeeze bottle with ice, and then fill it with water. This particular bottle is not meant for hydrating so make sure you have another source of fluids for hydrating.
Getting started
It's hot. Hotter than you thought but just having that ice filled bottle in your hand gives you a sense of control over the heat. As you begin to run, think about a cool, damp situation. Don't take off like a rocket, ease into your run and don't push too hard.
Maybe how refreshing air conditioning feels when it hits your sweaty skin. Squirt drops of coll water over your head as you imagine the feel of the cold air. I know this might sound kind of strange, but try it and you will see just how well it works.
Mind over miles
Keep coming up with new cooling images as you go. Your running through an ice tunnel or a rain storm, and continue to reinforce them with splashes from your water bottle.
Of course, don't try and push through a run when your experiencing the symptoms of heat disease. These include severe muscle cramps, headache, extreme fatigue, profuse sweating, dizziness and nausea.
Obviously common sense must prevail, if you are not in the best condition you have ever been in or it's just so hot that it would be madness to go and run then give it a skip
One missed training session is not going to make much difference to your overall fitness, but landing in hospital with heat stroke will severely set your training back.
I have run races over all distances and have completed probably one of the toughest ultra marathons in the world, the Comrades Marathon.
Some time ago I decided to start a website on running to share the tips and good advice that I have picked up along the way.
http://brilliant-running-tips.com is exactly just that. On my site you will find everything you need to know about running and a whole lot more.
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