Just because the weather isn't cooperating doesn't mean you can't continue your running program. The exception is for thunderstorms. Never run outside when you hear thunder or see any lightning, even off in the distance. Wait for the storm to completely clear out before heading out for your run.

• Drink plenty of fluids for about 30-45 minutes before you head out for a run.
• Replenish your fluids. Drink 6-8 ounces of water or sports drinks every 20 minutes you are running. When you are done running, drink plenty of water to speed up replenishment. Most runners suffering from heat stroke or heat exhaustion do so because of inadequate hydration.
• Build up your tolerance for hot conditions. If you aren't used to running in extreme heat, work yourself up to it by slowly increasing your mileage. Or, run in the morning or late evening when the temperature and humidity is lowest.
• Use water-resistant suncreen to protect your skin from sunburn.
• Take breaks in the shade if you feel ill due to the heat.

Just because it is raining doesn't mean your running routine needs to stop. A few tips for staying safe while running in the rain can keep you in top shape.

• Wear fabrics that wick water and sweat from your skin, especially on the layer closest to your body.
• Choose clothing with breathable fabrics and invest in a wind and water resistant jacket for your outer layer. Don't wear a waterproof rain slicker, it will trap moisture and heat inside.
• Wear lightly colored clothes with reflective strips for added visibility.
• Choose waterproof shoes with good traction and cushioning.
• Never run outside if the rain is accompanied by lightning or thunder.
• Drink plenty of water. Just because it isn't sunny and warm doesn't mean you need less water.