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Neither rain nor heat can stop a workout fanatic by Caroline B. Davila  Public Relations When you go on vacation, don't take a vacation from exercise. Benita Schlau, assistant director of the Cooper River Bridge Run, says she looks forward to vacation because she'll have more time to do her exercise. During vacation it's easier to incorporate the exercise into the day, it's less stressful. She recommends you stay with your program, just adapt it to your different schedule and the weather. BE CAREFUL OF THE HEAT Whatever you do in the warm months, take precautions: Wear light clothing and sunscreen. Drink more water. Eat more fruit. It's high in fluid. Plan around water stops. Schedule your summer workouts for early morning when you hear the birds singing and smell the dew on the grass.  Schlau strongly recommends you include a water bottle stop in your running route.  “Stopping is not a problem,” she says. “Run the first two miles slowly and then stop and stretch. You can then get your hard running done safely. I always include the Wellness Center in my circuit, because I know that I can get water there.” Since we sweat more in summer, it is important to replace those fluids. Besides losing fluids, sweat causes other discomforts. Schlau has a good tip to protect your feet: “Before putting your socks on, rub a little vaseline around your heels and toes and that will help protect your feet from chafing.” She recommends running in the shade if you are running in the middle of the day: “Hampton Park, for example, is perfect for running during a lunch break.” CHANGE YOUR SCENERY If you usually run indoors, try taking your program outdoors. Even if it's hotter outside, you'll appreciate the breeze and the fresh air. Schlau says she enjoys the new path around the peninsula. “There's always a breeze coming off the ocean and the view is so beautiful,” she says. “I often run there in the evening when the traffic has died down and so has the sun.” The county parks are also a great place to run while the kids play or ride their bikes. The Lowcountry has such beautiful scenery and wildlife that it is a good idea to enjoy these while exercising as well. RUN AND WALK  If you're a walker who has started to intersperse brief spurts of running, you are on the right track. If you are a runner, Schlau suggests incorporating walking into your routine. She points out that running is a stressful activity, and it is very important to adapt to the warmer weather so as not to get hurt. First, don't run as fast as you usually do. It is the effort that is important, not the length of time or the speed at which you run that determines how much you exercised. During the summer, it takes more energy to keep cool so you need to expend less energy running. Second, take a couple of days off.  After any hard workout, muscles need a rest. Schlau agrees that rest is an important part of any exercise program. The idea is to stress your muscles, breaking down muscle fibers in a controlled way, then allowing them to rebuild and grow stronger. There's no question about the health benefits to be gained from high-intensity workouts. A study of more than 17,000 Harvard alumni found that those who exercised vigorously on a regular basis had a significantly reduced risk of dying from heart disease or any other cause while those who did non-vigorous exercise, such as leisurely walking, had no reduced risk.  A German study of 12,000 subjects published in 1997 likewise found that high-intensity exercise had much greater effects on cholesterol, blood pressure, heart rate and weight than low intensity activity. Third, alternate hard sessions with easy ones. Summer is a good time to vary your routine. CROSS TRAINING Biking and swimming are good warm-weather activities that will force you to use different muscles while maintaining or improving your cardiovascular fitness. Schlau's first choice, as an alternative to her running is the Lifecycle, a bicycle trainer. Her next recommendation is weight training. “Weight training is beneficial and is a good alternative on your two days off,” she said. Finally, running on the beach is a good alternative but it is important to start gradually. The softer terrain is not good if you are not used to it and you can hurt your Achilles tendon. It is a different jarring, but if done with moderation and gradually, it can build up and strengthen your tendons.  So, whatever you do, when the temperature rises don't let your motivation droop, just change your routine and you'll enjoy the results.