New runner Denise recently emailed me asking what time of day she should run to beat the heat. She typically runs in the evening, but is willing to change her routine if she'll be more comfortable running at a different time.
丹尼斯是一位跑步愛好者，最近她發郵件給我詢問這樣一個問題：一天當中什么時候跑步可以避開炎熱。她習慣于傍晚跑步，如果在其他時間跑步能使她感覺更加舒服，那么她想改變一下她的跑步習慣。

When deciding when to run during hot, humid weather, you should avoid running during the hottest part of the day - from 10:00 a.m. to 4:00 p.m.
當你決定在濕熱天氣下跑步時，你應該避免在早上10點至下午4點這段時間跑步，因為這段時間是一天中最熱的時候。

Although running in the evening is better than heading out in the middle of the day, it's hotter than morning running because the sun heats up the roads all day and they're still radiating heat in the evening. So you're better off running in the morning, before the sun comes up, if possible. If don't feel comfortable running in the dark1 or low light conditions, run right after sunrise.
盡管在傍晚跑步要比在中午跑步涼快一些，但是由于路面被太陽照射了一整天而且在傍晚繼續散熱，因此在傍晚跑步比在早晨跑步還是要感覺熱一些。因此，如果條件允許，你最好還是選擇在早晨，太陽升起來之前跑步。如果你不喜歡在光線暗的環境下跑步，那么你可以在早晨等太陽完全升起后再去跑步。