Staying Safe While Staying Fit


San Antonio, Texas, Summer, Running, Healthy

Safe and Healthy

Summertime in Texas is HOT, but heat is no hindrance for the dedicated runner. Endurance is not a one-and-done exercise, and the weather is just one of those things that happen!

There are a bunch of guides online showing how to stay safe and healthy during all kinds of weather, but we here at New Balance San Antonio thought it would be helpful to show how to stay safe in the heat since the next few days are going be scorchers. Let’s cover what the dangers are first.


  • Heat Cramps: these are muscle spasms caused by lack of proper hydration.
  • Dehydration: It’s the body losing water. Most people losing 4% of the water in their body is still safe.
  • Heat Exhaustion: When your body hits 104°F you can get a headache, become nauseous and then get…
  • Heat Stroke: A very serious, life-threatening problem. Symptoms include 105°F body heat, disorientation with clumsiness, poor balance, and a lack of sweating.

So we listed some dangers of running in extreme heat, but here are a few ways to stay safe in the heat and keep up with your endurance training!

Safe Solutions

  1. Planning your route: Summer is the perfect time to get out, explore local trails, and find a new favorite spot, but running blind can be risky. Make sure you know about water stops along the way and see if there are good shady spots along your route. There are plenty of beautiful routes in San Antonio, like the River Walk and McAllister Park.
  2. Proper Pacing: Even runners that frequent trails along the equator suffer performance loss in high heat and humidity. Make sure you don’t push yourself too hard on those super hot days. Running should feel easy, and if a run is meant to be easy, don’t worry about pace! Focus on your breathing.
  3. Proper Nutrition and Hydration: Find a drink with electrolytes to ensure that bodily functions run at optimal levels and to prevent muscle cramping. Every runner has a different sweat rate. That rate is determined by your conditioning and acclimatization to physical stress. Even the most seasoned runners can sweat more than 2 liters per hour, so the more novice runner will sweat more per hour. has put together a calculator that will help you determine your sweat rate!

Your summer doesn’t have to be an unproductive one just because it’s hot. Get out there, and keep up that fitness routine safely!


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