I live in an inland suburb of Los Angeles where midday summer temperatures are often in the 95-100 deg range. However, at 6 AM it's usually more like 60 deg - it cools down significantly since the air is relatively dry. It usually doesn't get to 80 deg till about 10 AM. So I almost always run in the early morning to avoid the heat. It's somewhat more humid in the early AM, but the cooler temperatures more than compensate.

If I do have to run when it's over 80 deg, I slow down and look for whatever shade I can find. I'll sometimes soak my hair in cold water before heading out, since a great deal of heat is lost through the head (I believe about 50%). I've tried a white runners' cap soaked in cold water, although I find the cap tends to retain heat as soon as it dries. Over the course of the summer, I will slowly acclimate to that temperature range, just by doing it, although I think it's more efficient to instead avoid it and just get up earlier.

Above 90 deg - for me, it's junk miles at best. Time for indoors if I want to do any sort of quality workout.

Now if I'm traveling back East and have to run in heat + high humidity - I have no time to acclimate since I don't live there. My only option is to run early in the morning - or on the dreadmill.

To run in the heat, you usually have to reduce your pace or the length of your runs, at least initially. Hydration is definitely important, as is sun protection.

Here are a few blog posts that I wrote that might help you:

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