Ouch, Ouch, Ouch...that's what it sounds like when you try to do barefoot running and the ground is way too hot. Believe me, I know from experience: I went barefoot running in Phoenix, Arizona in July, and that is like running on a black frying pan.

Now, before I give you any advice on how to go barefoot running in hot weather, i would like to be clear about one thing: if it is just too hot for barefoot running, and your feet are actually burning on the pavement, and you don't have any other surface than 'tar' to run on, then just don't do it. save your barefoot running for another day.

However, there are several ways that you can still go barefoot running even if the roads are too hot to handle:

1. Do your barefoot running on trails instead of the road. Trails are usually shaded, and even if they are not, the dirt is always cooler to the feet than pavement. (If you think back to being a kid you will remember this).

2. Find an area where the shoulder of the road has grass and is not likely to be hiding glass or sharp objects - a nice, clean stretch of road with a "grassy verge." Then do your barefoot running in the grass...or run on the road as long as you can stand it and then take a break by running in the grass.

3. Run on the white line. That's right - black absorbs light, white reflects it - so barefoot running on the white line on the side of the road is always cooler. The only thing to watch out for here is that you will be closer to the cars, so be sure to watch for cars (you should while barefoot running anyway) and get off the line if you see traffic coming.

4. Go barefoot running for as long as you can in the heat - then take a break, and then do some more. Your feet will build up a tolerance to the hot surfaces if you push them a little, and if you don't they probably never will.

5. Try to find a stretch of road to do your barefoot running on where there is enough shade to slip in and out of the shady spots as you run. You can run on very hot roads - if it's only for a little while, then hop into the shade.

6. Run in Vibram Five Fingers. You can find Vibram Five Fingers online, and although I don't consider running in Vibrams to be 'real' barefoot running, I have done a lot of my training in them. they will allow you to get your barefoot running in without scorching your feet.

That's it - 6 ways to keep on barefoot running, even when it's hot enough to fry an egg on the road.

One more important note: be sure, with barefoot running as well as any other kind of running, to drink enough water or Gatorade and stay hydrated extra well when you are running in hot weather.

I generally drink water before, during, and after barefoot running. And to keep my 'salts' up as well I will drink Gatorade or CeraSport - both of which have salts and electrolytes you need. But it is even more important, of course to drink enough when you are barefoot running in hot weather.

Oh, and one more note about hot surfaces: generally, the darker the surface, the hotter it will be (absorbs more heat)...but red brick is one exception. Red brick is the hottest to run on in the sun, so avoid red brick surfaces when barefoot running.