Signs it's Time for New Shoes, Working Out in the Summer Heat & Cool Clothes

This episode starts with a worth it or waste on Palmini pasta. Taste: great! Preparation: very simple. Worth it for those on low carb or ketogenic eating plans, but for the price (about $4 for a 12 oz can), you might want to try other options, like chickpea pastas.

Being active in the summer is usually much easier than the winter thanks to so many enjoyable outdoor activities. The main barrier is the heat. Here are some tips on how to stay cool and stay safe this summer:

  1. Try swimming laps, kayaking, canoeing, or stand up paddle boarding.  Check your local park for rental options.

  2. Avoid exercising outside  from 10 am to 3 pm, since this is the hottest part of the day. Try exercising in the early morning for the coolest temperatures.

  3. Use SPF 30 (or higher) sunscreen, even on cloudy days.

  4. Drink 1 to 2 cups of water before going outside. Carry a water bottle too if you can . After exercising, drink at least 2 to 3 cups of water.  

  5. Choose shaded trails or paths to avoid direct sunlight.  Stop exercising if you feel dizzy, light headed, or nauseous.

  6. Wear loose, light colored clothing.  The fit and fabric can make a huge difference when you’re working out in the heat.  The right clothing for hot workouts can reduce chafing, create airflow around your body, reduce the sweaty smell and keep it from soaking (and staying) in your clothes. 

Here are some things to look for in summer workout clothing:

  1. Extra airflow.  This can happen a few ways.  

  2. Mesh:  whether it’s the whole shirt or a few key places, it’s extra airflow and that’s a good thing in the heat. 

  3. Drop armholes or muscle tanks.  Also Open back tanks and sports bras, like the action sports bra from 1st Phorm.  The women’s laser tank and the men’s coastal tank are made for summer heat too.  

  4. Shorts.  The longer “biker” shorts don’t ride up as much and they can have long pockets too.  Right now I’m using the 1P women’s aspire shorts and the loser fit short that’s high waisted and have a must- pockets.

  5. Moisture wicking fabrics. Cotton sounds lovely but it holds moisture so if you wear it while sweating a lot, it’s going to get and stay wet and heavy as you exercise.  Most of the moisture wicking pieces you buy will be polyester or nylon.  It’s inexpensive, can be recycled, durable, and doesn’t absorb moisture nearly as much as cotton, so the sweat on your skin evaporates instead of being drawn into your clothes.  The purpose of moisture wicking fabric is to pull the sweat quickly from your skin to the fabric surface and then to be quick drying so the sweat doesn’t saturate the fabric.  It’s sciencey.  Wool is about the only natural moisture wicking fabric.  

  6. For shoes, watch out for knits which look breathable but often are not.  Look for lightweight shoes with ventilation, and a toe box with ample space for circulation. suggests these:

Saucony Kinvara 11

ASICS Cumulus 22

Brooks Ghost 12

Adidas Adizero Adios 5

Nike Air Zoom Streak 7 

Check for more.  

So other than the soles falling off, how do you know it’s time for new workout shoes?  According to, the typical athletic shoe is built to last 350 to 500 miles. If you’re walking 30 minutes a day or an average of 3 to 4 hours a week, it’s best to replace shoes every six months. Also if you do wash your shoes air dry them. The hot air of the dryer can break down the glue and your shoes will fall apart faster. Here are five signs it’s time to get new workout shoes according to podiatrist Dr. Miguel Kuna.

  1. The heel is breaking down. If it seems more worn down on one side compared to the other it’s time for new shoes.

  2. If you’re experiencing frequent foot pain, listen to your feet. Even if the shoes look fine, if your feet are hurting it’s a good indicator that the shoes are worn out.

  3. If you experience stabbing pain in the bottom of your foot when you get up in the morning, after standing for periods of time or after exercise you might be experiencing plantar fasciitis and need better support in your shoes. Go to an experience shoe retailer who can help you with this.

  4. When the shoe feels like it’s lost its “pop” or cushioning, it’s probably become too compressed. The cushion in the soul could wear down long before the other structure of the shoe wears out.

  5. If you feel more tired than usual after a long walk or run it might be time for new shoes.

Listen to the full episode here.