Now that the weather is nice, outdoor exercise and activities such as running are very popular. But illnesses and accidents can happen. Here are some tips to keep you in good health and to make the best of your spring and summer running.

Avoid Heat-Related Problems

• Stay hydrated: Drink plenty of fluids – water or sports drinks are best – before your workout. If your run is longer than 60 minutes (or less on really hot days), you will need to drink during your run as well. Plan to run on a trail with water fountains, or bring bottled water with you.

• Wear appropriate clothing: There are many fabrics specifically designed for outdoor activities in hot weather, and it is worth it to invest in these. The favorite cotton T-shirt is the worst. It traps moisture, and traps heat next to your body.

• If you feel bad, stop. Dizziness, weakness, thirst, headache, and nausea are all signs of heat exhaustion. Stop, get out of the sun, and drink fluids, preferably a sports drink. If you do not feel better in 10-20 minutes, see a doctor. Heat exhaustion can progress to heatstroke, which causes a cessation of sweating, confusion and disorientation, and unconsciousness. If you see somebody like this, call 911.

• Run in the cooler hours of the day: morning and evening. On really hot days, an indoor treadmill is best.

Avoid Injuries

The most common running injuries are:

• Achilles tendonitis: inflammation of the Achilles tendon, in the back of the lower leg between the heel and the calf. This can be brought on by not stretching, and too much hill running.

• Patellofemoral pain: knee pain, typically pain in the front of the knee, under or to the side of the kneecap. This has multiple causes, including overtraining and imbalanced quadriceps strength.

• Iliotibial band syndrome: pain in the outside of the leg, from the knee to the hip. This can be caused by improper gait, overtraining, and inadequate stretching.

• Plantar fasciitis: foot pain caused by inflammation of the fibrous tissue at the bottom of the foot, usually with pain at the heel. Causes include improper shoes and inadequate stretching.

• Shinsplints: inflammation of the tendons on the front of the lower leg. This is caused by improper shoes, running after a long period of inactivity (when the muscles are weaker), and running on hard surfaces.

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