DJ Mars Runs Through His Past, Present, and Future

 

In his video’s opening statement, DJ Mars sums it all up: “I’m not an athlete, but I feel like I’ve been running my entire life.” That idea kicked off the “Where Are You Running To?” collaboration between Mars and New Balance, a collection of testimony and short films documenting how NB plays an important part in the lives of not just athletes, but all those who are constantly running.

NewBalance.com: What does “Where Are You Running To?” mean to you? What were some of your goals for this series as a whole?

DJ Mars: “Where are you running to?” is a phrase that describes my lifestyle. The term isn’t specific to me, it could be applied to anyone who has a busy schedule. For example, the single mother who has to take her children to school and then rush to work. The businessman who travels overseas for a company meeting. Or in my case, the DJ who lives in hotels more often than his own house. All of these people come from different walks of life, but share one common thing – they’re all extremely busy!

The goal was to offer the brand and its consumers a new way of looking at each other. Often thought of as just a running brand, New Balance has a place in all of our lives.

NewBalance.com: What was your first pair of NBs? What about your most memorable pair?

DJ Mars: My first pair of New Balances were probably a pair of 576s. I don’t remember the model number but I do remember the color was navy and grey.

My uncle bought them for me in 1985. I remember him buying them in Holyoke, Massachusetts. They were the most expensive shoes that I owned at the time.

As far as my most memorable pair, ironically, I would have to say my black 710s. There’s a back story to that shoe for me. Back in high school, my friends and I all worked at McDonald’s, and we used to save our money to go shopping in New York. Well, one Christmas we all went to NY and we found them at a store in Flatbush, Brooklyn. Sometime after that, a rapper named Kool G. Rap had on a pair on either his album or video, and we were super excited that we had the shoes before he did. Back then, most kids got their sense of style from the rappers. We were ahead of the curve.

NewBalance.com: What does New Balance as a brand mean to you, and what do you think it means to Hip Hop culture as a whole?

DJ Mars: In the late 80’s and early 90’s New Balance was one of the shoes of choice in the Hip Hop community. Especially when the rappers were dressing preppy. That was the shoe that set them apart from the Run DMC era.

To me New Balance means classic, iconic, simple style. Nothing too over the top or corny. They are who they are, and that’s it. Either you like it or you don’t, and that’s kind of how Hip Hop is. Both of them have an “I’m here to stay” vibe to them.

 

Original ‘Where Are You Running To’ Concept Video

NewBalance.com: What young artists do you see as the future of Hip Hop?

DJ Mars: As far as the future of Hip Hop, there are a lot of very exciting groups out there. Some of my favorite new ones are Jay Electronica, Killa Mike, Foreign Exchange, The Hall of Justice Crew, Pac Div, and The New Boyz. Those are some of my favorite new MC’s. On any given day you could find me listening to them.

NewBalance.com: How do you handle an unresponsive or negative crowd? Was there ever a time when you temporarily lost an audience, and then switched things up and won them back?

DJ Mars: Sometimes crowds can be very unpredictable. You can walk into a room and have no idea as to what the crowd is into that particular night. There have been times where I decided to go left and the crowd was like, “na brother you better stay right!” Good DJs are ones who can bounce back from that moment. It happens to every single one of us. If a DJ says otherwise, either he doesn’t play out too often or he’s lying.

NewBalance.com: Has Max the dog ever chewed up a pair of your NBs?

DJ Mars: Thank God I had Max go through obedience training before I brought him home. With that being said, he has not sunk his teeth into a pair of New Balance’s. That’s a funny thing, because most dogs tear their owners’ shoes up. Max on the other hand opts for his beef bone.

NewBalance.com: What are your other passions outside of DJing? If for some reason you had to give up DJing, what else would you be doing?

DJ Mars: Outside of DJing, I would definitely say I have a passion for brand development and marketing. In college I always felt as though marketing should have been my major. DJs far and wide are responsible for finding the new cool. Be it records, fashion, club venues, products, or artists, we are a part of the cycle that makes things hot.

I want to approach marketing and brand development the same way I would a new record. By that, I mean find a product that has potential and magnify it for my world to see.

NewBalance.com: You’ve done a lot in your career – toured with Outkast and Usher, founded the World Famous Super Friends, and became a star in the DJ scene. What are some goals you’re still running to?

DJ Mars: I’ve done a lot, but I would definitely say there are a few more things I’d like to scratch off my list. I’m just starting to get into production, I believe that’s the next step for me. I want to tour the world on accord, meaning go because DJ Mars is being booked – not the artist that I work for. And most importantly, have my company be viewed as a resource to reach untapped markets. I appreciate New Balance for having that initial faith in me.

DJ Mars is a graduate of Clark Atlanta University, a founder of the World Famous Super Friends, and was a contender on last year’s Smirnoff: Master of the Mix. Be sure to check back here for more on the “Where Are You Running To?” project, and for new videos every week. For more information on DJ Mars, visit his blog at historyofmixtapes.com.

Facebook Us!

New Balance Atlanta | Create Your Badge

Want to get exclusive check-in deals? Want a Facebook friend? Add us!! You’ll like what we post. You already read our blog.

Music and a ‘Motivational Playlist for Life’

It’s difficult to imagine, today, heroic sports achievement without a soundtrack. From the crunch-time organ rendition of Elton John’s ‘Benny and the Jets’ at Los Angeles Lakers home games to the hand-picked at-bat songs of Major League baseball players to an entire series of marathons set to a rock soundtrack, music is a proven motivational tool for athletes and spectators alike.

For those of us performing for significantly smaller crowds, music plays a similar – and perhaps even more-personal – role. As the Walkman became the mp3 player (which became the even-smaller mp3 player), we’ve been able to bring our music collections with us into the gym and onto the road, with meticulously-crafted playlists designed to put us in a frame of mind that will elicit peak performance, both before and during our workouts.

What is it, then, that gets us moving? We asked four elite athletes – and members of Team New Balance – to let us know what gets them motivated (and what’s on their headphones):

---

Fasil Bizuneh
“I primarily listen to music while driving to workouts and doing core at home.” says the long-distance runner, who prefers to hit the road without headphones in-tow. “Music helps to get me into the right frame of mind before a big effort like a workout or race.” His tastes: upbeat songs, with heavy doses of hip hop that get him “ready for the heat of battle.”

Playlist:

Featuring:

• B.o.B.
• Kanye West
• Rick Ross

---

Anton Krupicka
A self-described ‘huge fan of music’, world-class ultramarathoner Krupicka leaves the music at home for his runs, preferring the serene views and opportunity for thought afforded by long training runs in the hills. Instead, Anton’s eclectic, indie-leaning tastes make up what he calls a ‘motivational playlist for life right now’.

Playlist:

Featuring:

• Edward Sharpe and the Magnetic Zeros
• Local Natives
• Yeasayer
• TV on the Radio

---

James Carney
Marathoner Carney takes a less-stringent approach to bringing headphones on the road, opting for music on his solo runs. “I go through periods where I listen to music on almost every run/workout and then I go for long stretches of time where I don’t listen to anything. Currently, I’m training in Flagstaff and have training partners on almost every run so I generally don’t listen to music. However, in Boulder, I train alone much of the time so I wear an iPod shuffle frequently.” With travel a big part of the job, James is prone to matching his soundtrack to his surroundings: “If it’s a tempo run or harder session I might listen to The Killers. If I’m up on the picturesque Switzerland trail high above Boulder, I love the mellow sounds of Radiohead.”

Playlist:

Featuring:

• The Flaming Lips
• Radiohead
• The Cure

---

Mark Draper
British middle distance runner Mark Draper, like Anton and Fasil, forgoes music while running, but takes pre-race music to a near-ritual:

“As I’m getting started I like to go with a slowish song. You know, the ones that put more emphasis on the lyrics than the melody or the beat. Something that has meaning to me at the time and makes me really listen. Then I like to go down the commercial rap and hip hop route. My favourites are Kanye West, Jay Z and more recently Tinie Tempah. I love this type of music because it mixes both meaningful lyrics and great beats.”

As the race approaches, Mark gets even more old-school, opting for classic House and dance music. “This genre for me is all about the beat. The tunes I like most are the ones that build up continually all the way through!” he says. “It doesn’t normally take much for me to get pumped up but if I time it right it’ll drop right as I’m walking out onto the track! With that I’m ready to roll.”

Playlist:

Featuring:

• Tiny Tempah
• Faithless
• Kanye West

Contest: Win New Balance Women’s 474 Dance-centric Fitness Shoe

Dance fitness has become all the rage lately, but a lot of the time the sneakers you normally wear to workout in aren’t allowing you to move properly in a dance fitness class. So here’s a chance to win a pair of the New Balance 474 sneaker made for dance aerobics!

This comfortable lifestyle shoe has an upscale-retro look. With its combination upper, you get the best of both worlds: the durability of leather and the lightweight support of a synthetic upper. This is an ideal shoe for aerobic classes and all dance-centric fitness activities.

New Balance 474 Product Details:

* IMEVA (injection-molded EVA foam) midsole for firm yet flexible cushioning

* Solid rubber outsole provides long-wearing durability

* Leather/Synthetic upper is lightweight and breathable

* Shoe Last: RL-1

How to enter?

~ Blog about this giveaway and leave the link to your post in Fit Celeb’s comment box to this post (equals 1 entry)

~ Follow @fitceleb and @TCNewBalance on Twitter and Tweet this giveaway: “Win a pair of New Balance Women’s 474 Dance-Centric Fitness Shoes @fitceleb @TCNewBalance http://www.fitceleb.com/node/8477 (Ends October 11th)” (RT 1x per day) (equals 1 entry)

~ “Like” TriCity New Balance on Facebook (equals 1 entry)

• Contest ends Monday, October 11
• U.S. residents only
• The contestants with the most entries will be put into a pool, and the winner will be drawn at random

Heidi Klum Teams with New Balance

Heidi Klum for New Balance Collection will Launch Exclusively on Amazon for Fall 2010

– Supermodel, designer and fashion powerhouse Heidi Klum has created a versatile active wear collection for New Balance perfect for modern women on-the-go called Heidi Klum for New Balance launching this Fall 2010 exclusively on Amazon.

“Busy women, like me, have changed their way of shopping.  We now shop online,” says Heidi Klum.  “I’m proud to announce that I have designed a line of active wear for New Balance that will be sold exclusively on Amazon.  I could not think of an easier way to shop than from my bed on my laptop!  Our lives as mothers, wives, working women have become so much more than ever before.  Whether we are dropping the kids off at school, going out with friends, running errands, running to meetings or swinging by your favorite coffee shop in the morning, we all have one thing in common – we want to be stylish, comfortable and hip!”

Heidi Klum for New Balance will include haute tunics, knits, woven tops, leggings and outerwear pieces, developed to fit every body type and designed with cottons and silks that incorporate hand-woven stitching and intricate details.  The line will retail from $32-168 and will be available in the United States, United Kingdom, Germany & Japan beginning October 7th 2010 exclusively on Amazon.

The collection reflects Heidi’s modern, sophisticated style and consists of easy, go-to pieces that add a dash of unexpected chic to even the most routine errand.

“Heidi Klum for New Balance combines New Balance’s expertise in fit and form with Heidi’s commitment to sophisticated style to create a versatile collection for women that is both everyday wearable and luxurious,” says Kerry Kligerman, Executive Vice President of Apparel for New Balance.

This partnership reflects global athletic and lifestyle leader New Balance’s commitment to delivering innovative and fashion-forward apparel that meets the needs and desires of women in motion.

“Like so many of our customers, Heidi is a busy mom who cares about fashion and ease in equal measure.  The line is amazing – gorgeous fabrics, incredibly styled – and we’re thrilled to be launching it in the Amazon Clothing Store,” says Cathy Beaudoin, Vice President, Apparel at Amazon.

Amazon continues to grow as a fashion destination offering an easy and engaging shopping experience, an expanded selection of premium brands and an elevated, editorial point of view with the great prices customers have come to expect.   The Heidi Klum for New Balance collection will be showcased in its own boutique on the website.

Klum visualized the ad campaign for Heidi Klum for New Balance, shot by famed photographer Rankin, with Jan Dikkers, Amazon Clothing’s creative director.  “I am all about action and so is my line for New Balance; so for our first campaign, I envisioned myself on the trampoline – a fun symbol of energy and activity,” says Klum.  “We have one in our backyard and my kids love it, so I spend a lot of time on it myself!”  The multifaceted campaign will include an integrated viral component and print ads that will run in national publications beginning in November.

Tips for Your First 5K

1. Sign Up, Already

Chances are, no matter where you live, there’s a 5-K nearby soon. It’s the most popular race: 7,500-plus 5-Ks held in 2006 drew more than 3 million runners. Why? “It’s only three miles!” says Mike Mahan of Tullahoma, Tennessee. Well, 3.1 miles, but so as long as you’re logging three half-hour runs per week, you can complete a 5-K this weekend, says Tommy Tomlo, fitness director for the Susan G. Komen National Race for the Cure in Washington, D.C., the nation’s biggest 5-K series. And you can run a fast 5-K with as little as six weeks of concentrated training.

2. Just Have Fun

“5-Ks are a great way to meet people and stay in good shape,” says Lois Wims of Mobile, Alabama. And they’re newbie-friendly. “I was so afraid that the ‘real’ racers would be annoyed with a novice,” says Eileen Doherty of Phoenix. “The opposite was true! The local running group cheered me on.”

3. Use 5-Ks for Speed

Runners training for a longer event, like a half or full marathon, can use 5-Ks in place of speedwork, says Teri Garzon of Ontario, California. “I run a 5-K almost every weekend in the fall,” says Cara Hawkins of Jefferson City, Tennessee. “It’s a good way to race into shape.” Mark Goldstein, 75, who has run all 114 5-K Races for the Cure around the world, runs every other day in between events when he’s racing a lot. “I run a little slower than race pace and for about 20 to 25 minutes,” he says.

Here’s how Chuck Roose of Tampa trains and runs a 5-K (or other distance) every weekend:
SAT: 5-K race
SUN: Easy run, mid-distance
MON: Rest day
TUE: Speed session
WED: Easy run, longer distance, or rest day
THU: Speed session
FRI: Rest day or easy run with last half mile at race pace

4. Eat a Little (Maybe)

You don’t need additional calories before you run a 5-K, but if you’re used to eating breakfast, you might feel hungry. “Your body needs some calories to help you wake up and keep going, but don’t overdo it,” says Sherri Abbassi of Gainesville, Virginia. “Just half a bagel with peanut butter, half a banana, or gel/sports beans/shot blocks is enough.” Gabrielle Rubinstein, who hosts a running club out of her shop, Joe Coffee, in New York City, always has her cup of coffee. “I can’t get going without caffeine,” she says. Others prefer to wait for the postrace bash. “I see no reason to eat before a 5-K, as they all have real food afterward,” says Jill Merenda of Brooklyn.

5. Drink a Little (or Not)

It’s telling that most 5-K races have only one aid station, usually located about midway. “That should be enough liquid for you,” says Abassi of Virginia. Steve Burns of Simsbury, Connecticut, points out, “Any water you take in during the race won’t affect your performance because the race is just too short.” Christian Taylor of New Holland, Pennsylvania, believes that stopping for water only slows you down. That said, if it’s hot out, grab a cup at the aid station. “Don’t drink the water, but splash it in your mouth or dump it on you,” Burns says.

6. Warm Up Wisely

“A proper warmup will improve any performance,” says Jerry Cuellar, from Middleborro, Massachusetts. He does a slow jog 15 minutes before the race, followed by a few 50-yard sprints. Warm up on the racecourse itself. “You can preview the race,” says Tim Guimond of Evanston, Illinois, and get a handle on where the hills and turns are.

7. Cut Corners

Race in the lightest running shoes that work for your foot type, says Andy Clark of Morristown, New Jersey. Studies show that if you lighten your load by six ounces (swapping training shoes for racing flats), you’ll run one to two percent faster. For a 24:00 5-K runner, that’s 14 to 28 seconds. “Don’t neglect the benefits of drafting behind other runners, especially if you’re running into wind,” says Clark. “And run the tangents–the shortest distance between two points.” Think of creative ways to motivate yourself to go faster. “For every person that passes me after the one-mile marker, I tell myself I have to pass two,” says Bob Kaufman of Windsor, Wisconsin.

8. Take It Easy–At First

Even though it’s short, it’s still possible to start out too fast and run out of gas. “Your breathing pattern may get messed up, and then you have to stop or walk to catch your breath,” says Susan Harmeling, race director of the Gasparilla Distance Classic in Tampa, one of the largest 5-Ks in the United States. “Start out in the middle or back of the pack, force yourself to run slower, and wait for that first mile split to determine your race strategy,” says Kaufman of Wisconsin. Jim Dolan of Princeton, New Jersey, suggests “running moderately fast at a pace that feels faster than your daily runs, but not so fast that you feel that you’ll need to stop soon.”

9. Or Start Fast

“At a recent race, I decided to start much stronger than usual and see if I could hold on for the entire race. I beat my previous PR by 59 seconds!” says Taylor of Pennsylvania, who ran 10 5-Ks last year. Starting fast helps you beat the pack in more than one way. “You don’t get trapped near the back,” says P.J. Van Beurden of Los Osos, California. “It takes a lot less energy to start fast than it does to weave in and out of people.”

10. Finish Strong and Celebrate!

“Once the finish line is in sight, kick with everything you’ve got and leave people in the dust,” says Van Beurden of California. The short, concentrated amount of time and distance means the race can be over before you know it. “If you finish using every drop in the tank,” says James Vaughan of Twin Oaks, Oklahoma, “it doesn’t matter if you’re first or 200th, you’ve already won.” And then pat yourself on the back. “It is absolutely necessary to drink a pint of a fine brew afterward!” says Tom W., of Allston, Massachusetts. “What’s a race without a postrace party?”

Tips for Your First Race

You signed up for your first 5-K, and religiously followed a training plan for six weeks. Here’s what to do on the last week to make the most of your experience. And once you reach the finish line, remember to give yourself a big pat on the back.

HOW MUCH SHOULD I RUN THIS WEEK?

Do two or three easy runs of 20 to 30 minutes. Take one or two days off before race day.

SHOULD I EAT A BIG BOWL OF PASTA THE NIGHT BEFORE? No, loading up can lead to “unloading” during the race. Eat a normal portion of your regular healthy dinner.

SHOULD I WEAR THE RACE T-SHIRTTO THE RACE? Unfortunately, most race shirts are made of cotton and become heavy as they absorb sweat, so save it for bragging rights after you cross the finish line.

I SEE PEOPLE SPRINTING BEFOREHAND. SHOULD I DO THAT, TOO? No. Warm up 30 to 40 minutes before the race begins by walking for five minutes, jogging for five minutes, then picking up the pace a bit for the next five minutes. Finally, walk to the starting line.

WHERE SHOULD I LINE UP? At the very back of the crowd, where the atmosphere is relaxed. Start on a side so you can move over to take one-minute walk breaks for every one to four minutes of running.

SHOULD I RUN AS FAST AS POSSIBLE FROM THE START? No. Even if the folks around you take off quickly, restrain yourself so you have energy to finish.

WHAT IF IT RAINS? The race will still be held. Wear a cap and a garbage bag with holes cut for your head and arms that you can discard before the gun goes off.

WHAT IF I COME IN LAST? You probably won’t, but if you do, the crowd often cheers loudest for the last person. Congratulate yourself for beating the thousands in your community who are still in bed.

Choosing the Right Running Shoes

You can go a long way toward discovering what you need in a running shoe by looking at your feet. There are three basic foot types, each based on the height of your arches. The quickest and easiest way to determine your foot type is by taking the “wet test,” below.

1) Pour a thin layer of water into a shallow pan

2) Wet the sole of your foot.

3) Step onto a shopping bag or a blank piece of heavy paper.

4) Step off and look down.

Observe the shape of your foot and match it with one of the foot types at the bottom of the page. Although other variables (such as your weight, biomechanics, weekly mileage, and fit preferences) come into play, knowing your foot type is the first step toward finding the right shoe for you.

Normal (medium) Arch

If you see about half of your arch, you have the most common foot type and are considered a normal pronator. Contrary to popular belief, pronation is a good thing. When the arch collapses inward, this “pronation” absorbs shock. As a normal pronator, you can wear just about any shoe, but may be best suited to a stability shoe that provides moderate arch support (or medial stability). Lightweight runners with normal arches may prefer neutral-cushioned shoes without any added support, or even a performance-training shoe that offers some support but less heft, for a faster feel.

Flat (low) Arch

If you see almost your entire footprint, you have a flat foot, which means you’re probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward too much, resulting in excessive foot motion and increasing your risk of injuries. You need either stability shoes, which employ devices such as dual-density midsoles and supportive “posts” to reduce pronation and are best for mild to moderate overpronators, or motion-control shoes, which have firmer support devices and are best for severe overpronators, as well as tall, heavy (over 165 pounds), or bow-legged runners.

High Arch

If you see just your heel, the ball of your foot, and a thin line on the outside of your foot, you have a high arch, the least common foot type. This means you’re likely an underpronator, or supinator, which can result in too much shock traveling up your legs, since your arch doesn’t collapse enough to absorb it. Underpronators are best suited to neutral-cushioned shoes because they need a softer midsole to encourage pronation. It’s vital that an underpronator’s shoes have no added stability devices to reduce or control pronation, the way a stability or motion-control shoe would.

Hot Weather Running

As the dog days of summer hit, you may be tempted to abandon running for jumping through a sprinkler or napping in a hammock. If that makes you feel a little guilty, take heart: It’s not (just) laziness—it’s self-preservation. “When the outside temperature increases, our bodies can’t dissipate heat as effectively,” says exercise physiologist Julia Moffitt, Ph.D., assistant professor of physiology and pharmacology at Des Moines University. “Therefore, our bodies have a natural inclination to become less active.” Add other hot-weather roadblocks, such as allergies, dehydration, and even interrupted sleep, and you may think about storing your running shoes in the closet until fall. Not so fast. Your performance doesn’t have to suffer just because temperatures are ramping up. Here’s how to put the sizzle back into your summer running.

Summer Setback: HOT TEMPS MAKE YOU LAZY

“When we go out in the cold, our brain tells our muscles to contract, which generates heat to keep us warm,” Moffitt says. When it’s hot, the opposite happens: The brain instructs the muscles to relax to keep body temperature from increasing. “That’s why you may feel more motivated to hang out under a shade tree—it’s your body’s attempt to avoid overheating,” says Moffitt. Also, the process of sweating to stay cool diverts blood away from muscles, which may leave them feeling sluggish.

COOL RUNNING Avoid that lethargic feeling by easing into hot-weather running, says Moffitt. Do your main workouts before 10 a.m. or after 6 p.m., and go for a 15-to 20-minute light run or walk in the heat of the day. Increase the intensity and length of your hot workouts by five to 10 minutes over two weeks. Allow even more time to adjust to humid environments, and replace fluids lost through sweating with sports drinks. “When we are gradually exposed to warm environments, our bodies respond by being able to more efficiently distribute blood flow, which helps us increase sweat production so we can maintain effort without overheating,” Moffitt says. To stay cool during a run, dump water over your head, which will help drop your core temperature, says Lewis Maharam, M.D., medical director for the Rock ‘n’ Roll Marathon Series. Also, a recent study shows that runners who drink ice slushies run about 10 minutes longer than when they have a cold drink.

Summer Setback: AH-AH-AH-CHOO!

Pollen from ragweed, Bermuda grass, Blue grasses, and Red Top grass are common during the summer, and if you’re susceptible to allergies, running can exacerbate symptoms, such as itchy eyes, sneezing, and congestion. “Runners have a higher respiratory rate than less active people do, which brings more pollen into the nose and lungs,” says Nathanael S. Horne, M.D., an allergy and asthma specialist in New York City.

COOL RUNNING Pollen counts are often highest between 5 a.m. and 10 a.m., so you might find relief by running later in the day, Horne says. Allergy sufferers should check pollen.com for updates and hit the treadmill when pollen counts are very high. Shower immediately after running; pollen that settles on hair, clothes, and eyelids can continue to trigger reactions. Runners with contacts might fare better wearing their glasses, which may serve as a shield. Because rain often removes pollen from the air, Horne says you might want to lace up after a storm. You can also try an antihistamine such as loratadine or cetirizine.

Summer Setback: LONGER DAYS = SHORTER NIGHTS = LESS SLEEP

The additional hours of light during the summer reduce production of melatonin, a hormone that makes you feel sleepy. This may keep you up later and wake you earlier. “Even if you are sleep-deprived by only a couple of hours, your normal run can seem harder,” Moffitt says. Skimping on shut-eye during the summer can be especially problematic if you’re training for a fall marathon, as sleep is important for muscle recovery after long runs.

COOL RUNNING Evening runs mean cooler temperatures and less pollen, but don’t head out too late. Your brain will be stimulated and your heart rate and body temperature will be elevated for two hours after your run. To ward off night sweats that could disrupt your sleep, the National Sleep Foundation recommends using an air conditioner or fan to keep your bedroom cool (between 55 and 75° F). And use black-out window shades to block out early-morning sun.

Summer Setback: SUPERSWEATY WORKOUTS LEAVE YOU DEHYDRATED

According to a recent British review, losing just two percent of your body weight through sweating and dehydration can diminish your running performance up to 20 percent and as much as 60 percent in a hot environment. More important, heat illnesses, such as cramps and heat exhaustion, can begin when core temperature rises only a few degrees above normal, often related to dehydration from sweat losses (see “Danger Zone,” below).

COOL RUNNING Start by determining your sweat rate, says Mindy Millard-Stafford, Ph.D., director of the exercise physiology laboratory at the Georgia Institute of Technology in Atlanta. Weigh yourself naked on a digital scale before and after a run. For every pound of weight loss, rehydrate with 16 ounces of fluid. When you run, sip a sports drink or water when you’re thirsty, but don’t drink more than the amount determined by your sweat rate. To replace salt and other electrolytes lost through sweat, eat a snack such as baked pita chips dipped in almond butter after a run.

Danger Zone

Recognize—and deal with—harmful heat ailments.

Heat Cramps

SPOT IT Spasms in the abdomen, arms, calves, or hamstrings

TREAT IT Stop running for the day; sip sports drink; gently massage the cramp.

Heat Exhaustion

SPOT IT Heavy sweating, headache, dizziness, nausea

TREAT IT Stop running; get in shade; sip sports drink; see a doctor if symptoms continue.

Heat Stroke

SPOT IT Confusion, rapid breathing, fainting, cessation of sweating

TREAT IT Stop running; call for emergency help; get in shade; cool skin with water.

Sunblock vs. Vitamin D

A RECENT STUDY reports that many runners are low on vitamin D, a nutrient our bodies make by absorbing sunlight. Another study reports that marathoners show an increased risk for skin cancer. So how should we approach sun protection? Experts say wear sunscreen (SPF 30 or higher) while running. If you aren’t prone to sunburn, get 10 minutes of midday sun exposure three times a week. If you are, take a multivitamin. “Most daily multivitamins contain 200 to 400 IU of vitamin D,” says dermatologist Barbara A. Gilchrest, M.D. “That’s more than enough for a healthy runner who inevitably gets some sun. Even with a layer of SPF sunscreen, 20 percent of the sun’s UVB rays will enter the skin and produce the maximum daily amount of vitamin D your body needs.”

Cold Weather Running

Just years ago, runners had valid reasons for skipping runs during the winter. It was too cold, too dark, too forbidding. While winters are still cold and dark, those excuses have melted away with the advent of apparel that keeps us warm and dry in subzero temps, headlamps that light our way through the gloom, and affordable treadmills for the days you have to stay inside. Here are solutions to your other winter running woes.

EVERYTHING IS COVERED WITH SNOW!

SOLUTION Look for snow that’s been packed down—it will provide better traction. Fresh powder can cover up ice patches. If the roads and sidewalks are sheets of ice, stay in.

IT’S SO COLD, IT HURTS TO BREATHE!

SOLUTION Research has shown that running in temperatures below zero won’t harm your lungs. Some runners may experience throat irritation if they breathe cold air directly—avoid this by wearing and breathing through a scarf or ski mask.

MY FEET WILL FREEZE!

SOLUTION Many shoes are designed for maximum venting, so wear warm socks that will keep the chill out.

I DON’T KNOW WHERE TO RUN!

SOLUTION Stable footing is the goal. Run on the street if it’s been plowed, provided that it’s safe from traffic, and watch out for areas that could have black ice. Run on the sidewalk if it’s clear of ice or slippery snow. Find a well-lit route, slow your pace, and make sure you’re familiar with areas of broken concrete.

THERE’S ICE ON THE ROAD!

SOLUTION When the roads are covered with ice, take your workout inside. If you can’t bear the treadmill, other exercise modes that will maintain most of your running adaptations include the elliptical and stair machines, NordicTrack, and running in the deep end of a pool. Perform these alternatives for 100 to 150 percent of your normal running time.