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.
丹尼斯是一位跑步爱好者，最近她发邮件给我询问这样一个问题：一天当中什么时候跑步可以避开炎热。她习惯于傍晚跑步，如果在其他时间跑步能使她感觉更加舒服，那么她想改变一下她的跑步习惯。

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.
当你决定在湿热天气下跑步时，你应该避免在早上10点至下午4点这段时间跑步，因为这段时间是一天中最热的时候。

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.
尽管在傍晚跑步要比在中午跑步凉快一些，但是由于路面被太阳照射了一整天而且在傍晚继续散热，因此在傍晚跑步比在早晨跑步还是要感觉热一些。因此，如果条件允许，你最好还是选择在早晨，太阳升起来之前跑步。如果你不喜欢在光线暗的环境下跑步，那么你可以在早晨等太阳完全升起后再去跑步。