Don’t expect too much from yourself
If it’s too hot, review your program and your goals. It’s stupid to try to fight the heat because you might lose. Don’t expect to improve your running time but try to listen to your body and adapt your program to the weather conditions.
Remember that running too fast doesn’t make you lose weight. You can use Melarossa’s beginner’s running program and then switch to the intermediate program.
So, the rule is always not to overdo it, but try to increase your heart rate a little bit, called lipid threshold, because that’s how you can consume adipose tissue, the cause of many diseases such as diabetes and cholesterol.