Rich on Running: A few tips to focus on for hot-weather running

Temperatures rose into the 90s on Tuesday, but that didn’t stop people from putting on their running shoes.The guy going down Mass Ave. in Cambridge while I watched from inside an air-conditioned car ? the woman who raced past me on the Minuteman Bikepath ? another woman who was also running on the path before her dog – improbably named Dwight – sensibly paused.Runners are caught between two temptations on days like yesterday: The temptation to skip the routine and stay inside with the A/C on ? or the temptation to brave the weather and go outside anyway. There is, of course, a middle ground – running while respecting Mother Nature.As you might expect, liquids are a good way to deal with the heat, and not only through hydration.Among the recommendations from Wicked Running Club co-president Alison Phelan to warm-weather runners is “that they carry water with them or if they see a sprinkler – don’t hesitate to run through them. Keeping your body temperature from rising too much is imperative in this weather ? that’s why getting wet or pouring water over your head during the run can be important.”Furthermore, it is important to keep replenishing electrolytes lost during sweat” – such as “to put a mix of water and Gatorade in your water bottle (if straight Gatorade is too strong) or carry some form of electrolyte supplement (shot blocks, gu, etc.).”Yesterday, Michael Pelletier, president of the North Shore Striders, kept a steady pace not only running, but also hydrating.”I ran 8 miles (last night) around Marblehead Neck starting at 5:15 with a group that included 3 women and a guy of 70,” Pelletier said. “We drank plenty of water before starting and again at 2 miles, 4 miles, 6 miles and the end. The break at 4 miles was at least 5 minutes to make sure we drank enough.”In a “Runner’s World” article posted on Active.com, Atlanta-based writer Jeff Galloway recommended drinking “at least 8 oz. of fluid each hour,” while John Rogers of the Maine Running Company suggested an even greater intake – “The rule of thumb is to drink 16 – 32 ounces of fluid per hour of exercise” – in an article on MaineToday.com.It’s also good to pay attention to geographical conditions that might make for cooler runs.”Another way to escape the sun is to run in the woods such as Lynn Woods,” Phelan said. “A lot of our Wicked members find that it is shadier and cooler most of the time (especially) when it gets hot.”Rogers wrote, “planning routes that provide shade can make all the difference in the world,” while Galloway devoted three of his 20 tips for running in the heat to staying near the water. He recommended routes in proximity to a source of water (“whether it’s along a river, lake or ocean ? usually cooler and breezier”), designing routes that would stop at hydration points like water fountains, and – my favorite – wrapping up your run with a splash at a swimming pool.Timing can be everything. Phelan was among those who backed running either early or late on hot days.”(My) daughter, Kerry and I try to run extra early on hot days such as (yesterday),” Phelan said. “(Last) morning we were running by 5 a.m., trying to beat the sun and high humidity, although it was already humid at that early time.”She added: “Stay away from running in the middle of the day when the sun and temps are at their highest. It’s best (to) run first thing in the morning or after the sun goes down like around 7 p.m.”From the experts’ advice, I saw that my run yesterday partly followed it, and partly didn’t. My destination was actually a swimming pool, the McCrehan Pool in North Cambridge, near the Alewife T stop and Russell Field (where, occasionally, the Peabody football teams have ventured). The cool water felt like a satisfying antidote to the heat, and it was only just starting to get crowded when I left.The suggestion to stay in the shade also resonated. That’s because I ran barefoot. I learned quickly that running barefoot on a concrete bike path is not a good idea when s