Running in the summer heat can present challenges. While warmer weather can feel invigorating, high temperatures, humidity and intense sun exposure require runners and walkers to be more mindful and strategic. Have any pressing questions? Ask Coach email him coach@therunnersroost.com
Timing is Critical
The most important factor for summer running is timing. Early morning and late evening are the coolest parts of the day to run. Try to run before 8:00am or after 7:00pm when the sun is lower and temperatures are more manageable. Avoid midday runs, between 10:00am and 4:00pm, when heat and UV radiation peak.
Hydrate Smartly
Hydration is key. Start the day well-hydrated and drink water regularly throughout the day. During longer runs (over 45 minutes), bring water or an electrolyte drink with you. Don’t wait until you’re thirsty; by then you’re already behind. Electrolytes lost through sweat, like sodium and potassium, need replacing to avoid cramps, fatigue and even heat exhaustion.
Dress for the Heat
Wear lightweight, light-colored, moisture-wicking clothing. Technical fabrics help sweat evaporate more efficiently, keeping you cooler. A breathable hat and UV-protective sunglasses can help shield the sun too. Wearing sweat-resistant sunscreen (30 SPF or higher) is also very important, even on cloudy days.
Pace Yourself
Summer heat adds stress to your training. Slow your pace or even shorten some runs on the hottest and most humid days. Pushing through can lead to heat exhaustion or heat stroke, both are very dangerous. Slowing your pace a little or shortening a run on a hot and humid day will rarely affect your long-term training plan.
Choose Shady Routes
Running in the shade, through parks, wooded trails or on tree-lined streets, can significantly reduce your heat exposure. Asphalt and concrete radiate heat. Trails and grass are often cooler and easier on the body.
Acclimate Gradually
If you’re not used to hot and humid conditions, your body needs time to adapt. Gradually increase the length and intensity of your summer runs. It can take 10-14 days for your body to adjust and adapt to the conditions. This allows your body to improve sweat efficiency and circulation, making you more heat-tolerant over time.
Use Technology Wisely
Fitness watches and running apps can monitor your heart rate and pace, helping you detect early signs of overexertion. Weather apps can you in advance of heat advisories or air quality alerts, helping you make smarter decisions about your training on a particularly hot and humid day.
Alternative Training Options
On extremely hot and humid days, or days with air quality alerts, you might want to consider cross-training indoors. Treadmills, indoor bikes, swimming or pool running, can all provide quality workouts with less stress. This is not a weakness. It’s smart, more efficient training.
Running in the summer heat can be invigorating, but it also requires respect and preparation. By adjusting your training routine, staying hydrated, dressing smart and listening to your body, you can enjoy safe and productive training during the hottest months of the year. Summer running builds resilience, both physically and mentally, if approached in the right way.