Hold on to the shadow
Plan your route ahead of time. If you usually run circuits that are partly in the shade and partly in the sun, then change them so that the entire area is in the shade. Maybe it will be one segment that you will run in one direction and the other. The main thing is to avoid direct sunlight.
An hour of active exercise in the open sun raises the body temperature by one degree or more, two hours of such activity - and you are a sick person.
Choose the right clothes
Clothing should be as open and well-ventilated as possible. Of course, the presence of a headdress is a must. Otherwise, you can earn the so-called sunstroke - when a person becomes ill up to loss of consciousness from the fact that the sun overheats the head. Cap, kerchief, light hat, best cooling neck wrap are your salvation.
Reduce the load
If your usual training is, for example, twelve kilometers, then on such hot days, run eight - that will be enough. The heat is not the time for records.
Choose the right time
Morning or evening - as you prefer, but in any case not a day. In the evening, it is better to practice than in the morning - after all, the sun in July rises at four in the morning and by seven it is already quite stuffy. In the evening, after eight o'clock, the weather is already quite comfortable, so run at your leisure after the heat subsides.
Drink more water
In such weather, active sweating occurs, and in order to avoid dehydration, you need to drink plenty of water. By the way, this is a general rule, not only for runners. Sometimes it happens that the body during exercise, in principle, poorly absorbs water, a person drinks and cannot get drunk, sometimes even a gag reflex occurs. If you have experienced this, it means that sports during the heat is not for you, better take care of yourself.
Be sure to bring a bottle of water with you to your workout. And on the eve of serious races, try to drink constantly - as much as you can, so that the body accumulates water.