A runner's guide to beating the heat

It's nearly impossible to ponder a marathon run without bumping into Jeff Galloway's universe.

Galloway, author of North America's top running guide, which advocates his "run, walk, run" method, aims to get thousands of newbie racers across the finish line each year, free from serious injury.

During a recent visit in Tampa, Galloway shared his insight on reaching that goal, despite Florida's tropical heat:

Slow down. For every five degrees over 60, runners tend to slow down 30 seconds a mile, he says. "You really need to slow down the intensity and take rest breaks," he says of running in temperatures higher than 70 degrees.

Cramps happen for a reason. Dial down your pace when cramping. And to avoid it, don't run too fast early on in your run.

Don't drink too much. On long runs, Galloway recommends no more than 20 ounces of fluid an hour. Your body absorbs on average just 2 to 4 ounces an hour, he says.

Sweeten the deal. Sucking on candy or a Power Bar helps psych the brain out and avoids negative messages. "It's to give your brain its fuel so it won't bother you so much," he says.

Avoid peak heat. Runners in Texas cities such as Houston, Waco and Austin have been known to start long runs at 2 a.m. and finish before the sun rises, Galloway says. "There's a huge reduction in their misery index," he says. "Get in every bit you can before the sun comes up."

Go jump in a lake. Running for hours at a time during long runs? Beat the heat by jumping in a swimming pool every 10 to 15 minutes for about 3 to 5 minutes. It will cool you off and you won't lose any effect of the workout that way, Galloway says.

Take a shower. Some people set up a hose in their yard. They turn it on and run it over them for three to five minutes during a long run or walk.

Take an ice bath. Some runners set up a bowl filled with ice water and a washcloth for cool downs during loops around the neighborhood. They squeeze it over their head, and "it makes them feel cool each lap they go around. It's something to look forward to," Galloway says.