1. Adjust your body to the hot weather: make a training plan to gradually adapt your body to the hot weather in summer. Spring is the ideal time for preparation. Because since spring, sunny days will gradually increase. According to your specific level, make a training plan for several weeks in a row and train according to the plan.

Try to run in a cool place, or wait until the temperature is low. You can choose to run in the morning (before going to work) or at night, so as to avoid the high temperature. Look for shady places (parks, forest trails, etc.). Your body will gradually adapt to the hot weather.

3. Shorten your warm-up exercise: Compared with winter, summer can shorten the warm-up exercise time. Your muscles will heat up faster because of the increase in ambient temperature. Adjust the warm-up exercise according to the outdoor temperature and body feeling.

The temperature should not be high from five to seven in the morning.