As the days heat up and the winter blues pass, Toronto’s runners are back out on the road. When venturing out on a summer run, it’s important to take the right steps to doing this safely.

Before your run:

– Make sure that you are hydrated: Dehydration is the buzzkill of all runners. It makes you feel tired and is negative for your overall health. If you are going on a long-distance run, consider having a snack half an hour before you go.

– Stretch with caution: While stretching is a good idea, do not overdo it or it can hurt you in the long run (no pun intended). Warm up your muscles with a 10-minute jog before you stretch. You should feel loose and energized rather than stretched out.

– Wear proper shoes: Make sure that your running shoes offer support and fit the needs of your stride. A shoe that fits and suits your running style will help.

During your run:

– Don’t obsess over your stride, but don’t ignore it either: Research demonstrates pros and cons for both landing on your toes or your heels — the worst thing that you can do is consciously try to change the way you run and hurt yourself by forcing your feet to do unnatural things. Focus on taking smaller and quicker steps to reduce the force on your joints.

– Keep hydrated, especially for long distance: In the hot Canadian summers you can get thirsty quickly. Quench your thirst before you go and continue hydrating during the run if it’s a long distance.

– Consider going without music: The number of beats per minute in a song can unconsciously hinder or help how fast you run. If you are a slow runner, try to keep the number of beats slightly higher than your average pace so you challenge yourself. If you tend to sprint at the beginning of your run and then lose energy by the end of it, try to find a consistent number of beats per song throughout your playlist to help your pace.

After your run:

– Stretch again: There is no shame in Googling stretches if you do not know any — there are many reputable websites that will give you the basics.

– Drink some more water: Are you seeing a pattern yet?

– Eat: Have a light snack such as a banana or apple with peanut butter, or a protein shake. This is especially important for those trying to lengthen their runs on a consistent basis. Your muscles need re-fueling, so don’t hesitate to eat.