Tips for Running in the Heat 

Running in the heat is challenging. Your alarm goes off, you get out of bed and change into your running clothes as you munch on your pre-run snack. You reach into the closet and grab your shoes, lace them up then step outside for your morning run. It’s still dark but the air feels super heavy.

You head down the driveway and by the time you reach the bottom, you’re already sweating. By the first mile, your clothes have sweat stains and sweat rolls down your face, arms and legs. Your legs feel like they’re stuck in mud and feel heavy with each stride.

Every breath feels thick and every step a little more challenging than the last. Welcome to summer running, where running in the heat and the humidity makes running feel that much harder. 

As a run and strength coach and runner myself, I’ve seen firsthand how summer heat can challenge even the most seasoned runners. Today, I’m sharing my top tips for running in the heat so you can run safely and make those hot, sticky miles feel a bit more manageable.

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Tip #1: Time Your Run Right

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If you can, run during the coolest parts of the day which is early morning or night (if it’s safe for you to do so). The middle part of the day is the hottest, especially when the sun is shining. 

This may mean going to bed a bit earlier and setting an earlier alarm for the next morning so you can get out there and get your run in. This may feel challenging to do the first few weeks but it will become easier and more as a habit as the weeks go on!

Choose to run on the shady sides of the road which may be several degrees cooler than the sunny side. Shielding your face and wearing a running hat helps too! 

Tip #2: Be Smart About Your Running Outfit

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Have you ever worn a wet cotton shirt? It’s super heavy, definitely not breathable and sticks to your body like paint, right? Avoid cotton clothing and wear moisture wicking clothing. Moisture wicking material pulls moisture away from the skin plus it dries quickly which can keep you more comfortable on the run.

And this is a message to all the ladies out there… if you want to run in a sports bra, JUST DO IT. If you feel self-conscious, remind yourself that people aren’t paying attention to you and your body as closely as you think they are! 

My first run of the Summer season in a sports bra always feels a bit like ripping a band-aid off. But the more I run in a sports bra, the more used to it I get and the less self-conscious I feel.

Remember to put your sunscreen on and protect your face and eyes with a running hat and running sunglasses! 

Tip #3: Slow Your Pace Down

Your body, especially your cardiovascular system, is working harder when running in the heat and you may even notice that your heart rate is higher. Understand that it can take time for your body to acclimate to running in the heat. It’s totally ok to slow your pace down, in fact, I strongly encourage it! 

It’s also ok to run/walk! Walking does not make you less of a runner. I did run/walk intervals with my friends on our long run last weekend in the heat and it was glorious! It can help you not overheat, help you feel great throughout your run, feel good after the run and allow you to go about your day.

Even if you’re race training this summer, it’s ok to slow down. I always run a bit slower in the Summer and I still end up racing really well in the Fall.

You know what they say… hot Summer running can set you up for stronger, faster Fall racing! I believe it and as a runner, I personally experience it each Fall! Trust your body and trust your training! 

Tip #4 Pay Attention to Your Body

Feeling cold or getting goosebumps when running in hot humid weather is a huge red flag that should never be ignored. If you experience this, stop running immediately. Heat exhaustion and heat stroke are very dangerous. We are at higher risk during our Summer running. Know these signs!

Signs of heat exhaustion:

• Headache, nausea, vomiting, dizziness, weakness, irritability, thirst, heavy sweat loss, increased body temperature, reduced urine output 
• If you experience any of these symptoms, seek medical attention, cool your body down and sip cool fluids 

Signs of heat stroke: 

• Confusion, loss of consciousness, dry skin or heavy sweating, seizures, very high body temperature 
• If you experience any of these symptoms, call 911 and seek medical attention immediately, cool your body with an ice bath or cold water, wet towels or ice packs 

Tip #5: Be Smart About Your Hydration

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Staying well-hydrated is key. Running in the heat and being dehydrated is very dangerous. In fact dehydration can increase your risk of heat exhaustion and heat stroke. 

During running, dehydration can lead to a rise in body core temperature, put extra strain on your heart and cause your body to use glycogen more quickly.

Know the major signs of dehydration:

• Fatigue 
• Headache
• GI issues like nausea and vomiting 
• Dark colored urine 
• Dry mouth and dry skin
• Feeling really thirsty 

To prevent dehydration, make it a goal to go into all of your runs well-hydrated, especially every long run and speed workout. Know that hydration is so much more than drinking plain water, it’s electrolytes too. Use my 4- Step Guide to Runner’s Hydration.

Sip fluids and electrolytes on all runs that are over 1 hour but know your body and hydrate during shorter runs too if you need it. I am a heavy, salty sweater and I choose to hydrate on all Summer runs. Having the right running gear for hydration can make a big difference!

For intra-run hydration, knowing your individual sweat rate and sweat electrolyte composition through a sweat test is important so you can understand your losses and needs during running. 

It’s not just dehydration that you need to worry about. There are dangers of overhydrating too which is another reason why taking a sweat test can be so helpful for athletes, especially when training in the heat. 

I highly recommend hDrop sweat testing and use coupon HDROPFRIENDSEMOORE1210 for 10% off!

Tip #6: Take Advantage of the Treadmill

Running in extreme heat may be too dangerous so during these times, consider running on a treadmill. Let me be very clear here.. treadmill miles count as real miles. Don’t listen to the people out there who say that treadmill miles “aren’t real miles.” That is completely false.

Especially for Summer speed workouts, I find that sometimes they are just way more comfortable to do on a treadmill than outside on a hot track. The treadmill is a perfect option for safely getting your training in! 

Summary

Running in the heat comes with its challenges but with the right strategies, outfit and mindset, you can continue to train safely, feel strong, and even enjoy those sweaty miles. 

Those hot summer training miles will pay off and you’ll be setting yourself up for stronger, faster Fall racing! Your body will be more resilient and your mental game stronger!

This Summer, hydrate well, listen to your body and don’t be afraid to slow down. You’ve got this!