Runners share an almost perverse pride in facing and overcoming adversity. But sometimes we face adversity and it overcomes us.

During last week’s heat wave, I was determined to stick to my training schedule. But a long and sweaty trail run in Tuesday’s heat advisory left me exhausted into Wednesday.

Still, I wasn’t ready to head indoors. After all, it’s summer — that season when you dash out the door in nothing but your shorts, shoes and shades. I just had to find a way to get in a workout without overheating.

While hazy, hot and humid summer weather may alter our plans, it doesn’t have to beat us. There are plenty of running alternatives to keep us active outdoors on days when it’s simply too hot for a training run.

Bike. Vigorous road cycling or mountain biking can burn nearly as many calories as running and it’s cooler because you generate your own breeze. The key is to cycle fast enough to get the heart rate up.

Nothing replaces running in training to achieve peak running performance, but many types of training runs, including interval, tempo or endurance training, can be replicated on the bike. Ride for the equivalent time and perceived effort as you would running. Be sure to keep the cadence high to mimic your running pace.

Hike. You generally won’t breathe as hard hiking as running, but you’ll still get a good workout if you keep the pace up and cover the same distance that you would on your run. Choose a wooded area to keep cool and hilly terrain to maximize the workload. It may not seem tough, but hiking uses different muscles than running. You may be just as sore and tired the next day as if you’d run.

Since you’ll spend more time on your hiking workout, be sure to carry water or sports drink to rehydrate. If you’re hiking alone, carry a phone and be sure to let someone know where you’re going. And don’t forget the insect and tick repellent anytime you venture into the woods.

Swim. Nothing beats the pool for staying cool. And vigorous swimming burns calories at nearly the same rate per hour as running. But swimming laps requires a little technique and lap lanes may not be available at your local community pool.

A better choice as an alternative running workout may be deep water running. You can purchase a vest or belt specifically designed for running in the water, but a foam pool noodle will keep you upright.

Warm up in water deep enough that your feet can’t touch with at least five minutes of gentle running, just as you would on dry land. Then you’re free to do repetitions, form drills such as strides and high knees, or just run at a steady pace.

As with cycling, do your water running at the same perceived effort and for the same elapsed time as road running. Be sure to keep your heart rate up. If you can’t get your heart rate to at least 60 percent of maximum, wear water shoes while you run to increase the resistance and make it a strength training exercise.

Strength and stretching. You know you should, but often don’t have time to include strength training (three times per week) and stretching (every day.) Take a five-minute walk or easy jog. It won’t take long to warm up the muscles in this heat. Pick a shady spot in the yard or roll your yoga mat out on your deck for a half-hour of alternative exercise.

Runners should target core, back, hips, legs and feet — all the parts we use and abuse by running, for strength training. Stretching should be a total body workout, but pay special attention to hips and legs.

Upcoming Events

Saturday, 8:30 a.m.: Rube’s Run 5k, Prospect. Post race baseball breakfast. 724-865-9582 or jtgallagher@zoominternet.net

Saturday, 9 a.m.: Big Beaver Big Dawgs 5k and 2 Mile Walk, Ellwood City. Run through Ewing Park. Annual picnic follows with additional cost of $10. 724-752-8456 or kkelosky@zoominternet.net

Saturday, 9 a.m.: Shannock Valley Community Festival 5k, Rural Valley. Also trail bike races. 724-664-8893 or www.svcfestival.com

Saturday, 9 a.m.: Muddy and Messy 5k Mud Run, Conneaut Lake, Harmonsburg. Run with mud and obstacles. 814-382-2534 or www.muddyandmessy.com

Saturday, 9 a.m.: Freeport International Baseball 5k, Freeport. 724-295-5511 or marathonmetals@comcast.net

Sunday, 8 a.m.: Run with the Deer Flies 25k and 15k Trail Run, Penn Run. Run through Yellow Creek State Park. Awards to all finishers. 724-349-8797 or wentom87@verizon.net

Sunday, 8 a.m.: 4th Annual Junkyard Jaunt 5k, Natrona Heights. 724-991-3003 or coachtla5555@comcast.net

Sunday, 8:30 a.m.: Pass the Pancakes 5k, Waterford. Loop course through scenic farmland. Post race breakfast. 814-440-7275 or jeff_jones@lord.com

July 31, 7 p.m.: Dam Race 5k, Sharpsville. Part of Mercer County QUAD. 724-866-1374 or smc@runhigh.com

July 31, 7 p.m.: 13th Annual Kalajainen Klassic, New Castle. Dreed055@aol.com

Aug. 3, 9 a.m.: St. Barnabas Medical Center 5k Run/ Walk, Gibsonia. 724-443-0700 or www.stbarnabas5k.com

Aug. 3, 9 a.m.: Clarion Area Bobcat 5k Trail and Fun Run, Shippenville. Run on new cross country course in Clarion County Park. 814-319-4215 or kmurtha@clarion-schools.com

Aug. 4, 9 a.m.: Runnin’ Outta Our Mine 5k, Wampum. Run through underground storage facility. 724-456-2373 or online registration at http://runsignup.com/Race/PA/WAMPUM/RUNNINOUTOFOURMINE5K

Aug. 4, 7 p.m.: Michael R. Hardesty Memorial Scholarship 5k Run/ Walk, Stoneboro. 724-699-4160 or hardestyrlm@netscape.net

Aug. 9, 6 p.m.: Greg Lohr/Dale Stearns Memorial 5k, Titusville. 814-827-3931 or klkrepps@worldconnx.net

Aug. 10, 8 a.m.: Roebling’s Run 5k Run/ Walk, Saxonburg. Out and back, part of Saxonburg Distance Series. 724-360-3324 or tip2013@yahoo.com

Aug. 10, 8 a.m.: Brookline Breeze 5k, Pittsburgh. Also 1 mile mini-breeze at 8:30 a.m. 412-561-6786 or home1322@verizon.net

Aug. 10, 9 a.m.: Rimersburg Cookie Daze 5k, Rimersburg. 814-473-6427

Aug. 10, 6 p.m.: Run for the Trail 7k Run and 2 Mile Fun Walk/ Run, Dilltown. Run on Ghost Town Trail rail trail. Post race ice cream. 412-613-1167

Aug. 14, 7 p.m.: Courtney’s Ice Cream Race 5k, Grove City. Run, then eat ice cream. 724-866-1374 or smc@runhigh.com

Aug. 17, 8 a.m.: Horse Thief 5k, Knox. Also 1.5 mile walk. 814-229-6112 or coachenator@windstream.net

Aug. 17, 9 a.m.: Running on Mars 5k Run/ Walk, Mars. 724-816-8038 or runningonmars5k@zoominternet.net

Aug. 17, 1 p.m.: Run for Hunger Half Marathon Trail Race, 4 Mile Run and 2 Mile Hike, Freeport. Shorter distances of this rugged trail run start at 2 p.m. with post race dinner. Participants are urged to bring a nonperishable food item donation. 724-295-3656 or tomparenti@yahoo.com

Aug. 18, 8 a.m.: UPMC Hamot 10k/ Mayor’s Cup, 5k and Bariatric 1 Mile, Erie. 814-881-0060 or davecomi@erie-runnersclub.org

Aug. 24, 6:30 a.m.: Baker Trail UltraChallenge, Godfrey. 50 mile ultramarathon and relay for up to five members. ultrachallenge@rachelcarsontrails.org or www.rachelcarsontrails.org

Aug. 24, 8:30 a.m.: 5th Annual Cranberry Township 5k, Cranberry Township. Run loops through North Boundary Park on gravel track. 724-774-5746 or jkercovich@yahoo.com

Aug. 24, 9 a.m.: Run Around the Square 5k, Pittsburgh. Run through Regent Square neighborhood. 412-731-4456 or pmdirienzo@verizon.net

Aug. 31, 9 a.m.: Local Housing Options Team Run for Shelter 5k, Butler. Run on Veteran Affairs Medical Center campus benefits homeless in Butler. wturne@ccpgh.org

Race Results

Heritage Days 5k, July 6: Job Christiansen, 1st Overall M, 15:44; Jaci Christiansen, 1st Overall W, 18:55; Mark Courtney, 1st Masters M, 20:05; Sam Lackey, 1st 20-24 M, 20:50; Mitch Radella, 3rd 45-49 M, 21:53; Donald Cescon, 3rd 70+ M, 39:15; Dylan Myers, 23:07; Brandon Hogue, 23:21; Scott Dibello, 24:46; Jonathan Stewart, 27:52; Lynnette Reich, 36:22; Lauren Zuschlag, 37:32; Barry Oman, 37:32; Autumn Heinz, 37:59; Ada Rumberg, 39:07; Anna Dibello, 47:02; Mindy Dibello, 47:03

Butler YMCA Triathlon, July 13: Dustin Thomas, 1st Overall M, 45:23; Edna Spang, 1st Overall W, 58:21; Natalie Richard, 2nd Overall W, 1:01:12; Holly Bauer, 3rd Overall W, 1:01:59; Owen Venesky, 1st 20-24 M, 47:08; Aaron Depew, 1st 40-44 M, 56:25; Jesse McKinnis, 3rd 20-24 M, 1:00:13; Rick Becker, 3rd 50-54 M, 1:02:10; Samantha Brandon, 1st 20-24 W, 1:02:24; Tracey Smith, 1st 35-39 W, 1:02:27; Lynn McDonough, 2nd 45-49 W, 1:04:39; Michael Neuman, 3rd 60-64 M, 1:08:28; Theresa Crispin, 2nd 20-24 W, 1:09:21; Cynthia Lutz, 3rd 40-44 W, 1:09:30; Emily Todd, 3rd 20-24 W, 1:11:02; Ann Cheman, 1st 60-64 W, 1:13:43; Tom Murray, 2nd 70+ M, 1:17:24; Lou Yossa, 3rd 65-69 M, 1:17:43; Kate Wilson, 1st 55-59 W, 1:28:42; Michael Fabrizzi, 1:02:37; Philip Mason, 1:03:09;Edward Hogan, 1:03:56; Clint Hartle, 1:04:13; Donald Wallace, 1:06:21; Michelle Paracca, 1:06:21; Tim McLaughlin, 1:06:01; Bruce Barnes, 1:06:21; Rick Becker, 3rd 50-54 M, 1:02:10; Tim Delaney, 1:09:14; Ron Scheeser, 1:09:14; Dennis Derringer, 1:09:56; Bob Todd, 1:10:09; Tracey Weaver, 1:10:09; Matthew Crawford, 1:10:36; Gregg Kunkelmann, 1:11:04; Scott Ackerman, 1:11:27; Darryl Brandon, 1:12:07; John Reddick, 1:12:36; Ryan Helsel, 1:12:39; Chris Kreiser, 1:14:21; Olivia Reddick, 1:14:37; Shari Allen, 1:15:03; Thomas Doerr, 1:15:29; Jennifer Hindman, 1:15:52; Tammy Oesterling, 1:15:55; Nikki Binnie, 1:17:21; Benjamin Davis, 1:17:40; Sherry Kyne, 1:18:15; William Daly, 1:19:28; James Klanica, 1:20:07; Anna Toplak, 1:20:26; Gregory Beaver, 1:21:24; Olivia Macurak, 1:21:48; Helen Edris, 1:23:12; Todd Wearing, 1:23:14; Mike Donnelly, 1:24:33;Becca Garvin, 1:28:40; Michelle Brochetti, 1:30:19; Kimberly McBride, 1:31:31; John Sestak, 1:37:44; Elizabeth Ramella, 1:39:35; Bridget Casteel, 1:43:16; Carey Wallace, 1:44:11; Sarah Klanica, 1:47:12

Cross Country Crusade 5k, July 13: Chris Grooms, 1st Overall M, 17:01; Paul Kasunic, 3rd Overall M, 19:01; Mandy Moxie, 1st Overall W, 22:50; Rachael Wittner, 2nd Overall W, 23:32; Lauren Karenbauer, 3rd Overall W, 23:33; John Ciafre, 1st Masters M, 23:39; Tom Karenbauer, 2nd Masters M, 23:44; Tim Vantine, 3rd Masters M, 24:23; Dawn Brahler, 1st Masters W, 24:49; Jinny Hertweck, 2nd Masters W, 25:29; Marilyn Larocca, 3rd Masters W, 27:57; Nathaniel Pettit, 1st 15-19 M, 19:18; Brandon Grumski, 1st 10-14 M, 19:25; Luke Brewer, 2nd 15-19 M, 19:26; Don Bierhals, 3rd 15-19 M, 19:27; John Ejzak, 2nd 10-14 M, 19:41; Aidan Neigh, 3rd 10-14 M, 20:03; Josh Venderlic, 1st 30-34 M, 20:50; Robert Sforza, 1st 40-44 M, 24:41; Emily Hertweck, 1st 15-19 W, 25:07; Erica Dietz, 1st 25-29 W, 25:21; Jim Csonka, 1st 50-54 M, 25:30; Thomas Steinhagen, 1st 25-29 M, 27:15; Drew Stefaniak, 1st 35-39 M, 27:18; Hannah Carney, 1st 10-14 W, 27:21; Lindsay Defelia, 1st 30-34 W, 27:23; Elizabeth Buechele, 2nd 15-19 W, 28:12; Heather Venderlic, 2nd 30-34 W, 30:29; Samantha Bartek, 3rd 15-19 W, 31:28; Sarah Fritz, 1st 20-24 W, 34:12; Wendy Collins, 1st 40-44 W, 34:27; Lisa Bush, 1st 45-49 W, 35:17; David McConahy, 1st 65-69 M, 35:42; Terry Helfer, 1st 55-59 W, 36:19; Rick Booth, 1st 60-64 M, 39:36; Laura Barton, 1st 50-54 W, 39:52; Amber Shoaf, 3rd 30-34 W, 45:09; Andrew Kingan, 20:31; Benjamin Kingan, 20:43; Noah Bowser, 21:05; Adam Sudano, 21:26; Harrison Fesel, 21:27; Brandon Davis, 21:49; Austin Malencia, 21:53; Simon Sudano, 21:56; Austin Micko, 21:58; Matt Mellish, 22:28; Brian Palmer, 22:58; Eric Hacker, 23:06; Reese Jaksec, 23:13; Nicholas elfer, 24:29; Matt Karenbauer, 24:31; Luke Bartek, 25:19; Landon Hacker, 25:27; Michael Swantner, 25:46; Logan Ziemkiewicz, 26:24; Jack Bartek, 26:43; Nate Morgus, 26:59; Tristan Lynch, 30:52; Joe Larocca, 33:16; Travis Domhoff, 46:1

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.net.

Pat Neubert is a running columnist for the Butler Eagle.