Running in hot weather can be physically and mentally challenging — but with the right strategies, it’s totally doable. Instead of dreading summer runs, you can train smart, stay safe, and even learn to enjoy running in the heat.
Here’s how to handle high temps without burning out.
Run Early or Late
Avoid the peak heat hours between 10 a.m. and 4 p.m. Instead, aim for:
- Morning runs before the sun fully rises
- Evening runs after the sun starts to set
Cooler air = less stress on your body.
Adjust Your Expectations
Hot weather impacts performance. Don’t expect to hit personal records or run your fastest times.
Slow down, shorten your route if needed, and focus on effort, not pace.
Dress Light and Breathable
Wear:
- Moisture-wicking fabrics
- Light-colored clothes
- A mesh cap or visor
- Sunglasses with UV protection
Avoid cotton — it traps sweat and gets heavy fast.
Stay Hydrated — Before, During, After
Start hydrating early in the day and carry water or an electrolyte drink during your run.
For longer runs, try:
- A handheld bottle
- Hydration vest or belt
- Planned water stops on your route
Replenish with electrolytes, not just water, especially after sweating a lot.
Use Sunscreen and Body Glide
Apply sunscreen (SPF 30+) 20 minutes before your run. Reapply if you’re out longer than 90 minutes.
Use anti-chafing balm on areas that rub (thighs, underarms, sports bra line).
Know the Warning Signs of Heat Illness
Stop running immediately if you experience:
- Dizziness or nausea
- Chills despite the heat
- Weakness or confusion
- Rapid heart rate
- Muscle cramps
It’s always better to cut a run short than to push through danger.
Add Cooling Tricks
- Wet a towel or bandana and tie it around your neck
- Pour water on your head mid-run
- Run near water or in shady trails
Small cooling methods can make a big difference.
Final Thoughts
Running in the heat is tough — but it trains your body and mind in unique ways. Slow down, prepare well, and listen to your body.
With smart strategies, summer miles can still be great miles.
