Summer is officially here in the Northern Hemisphere and while longer days leave lots more time for running, the sun, heat and humidity can make running miserable. But unless you'd like to spend the season on a treadmill in the air-conditioning, learning to adapt to the heat is your best option.

The good news is that all your sweaty work this summer will pay off with faster times in the fall, when things cool off a little.

We'll get into the science of what is happening when you run in the heat and then offer some cool suggestions that can help you train this summer more effectively, despite the temperatures.

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