Summer is here, which means more hours of sunlight and relaxing in the warmer weather. Sunglasses and baseball caps replace base layers and winter hats. It’s the time of year countless runners, walkers, and more have been counting down to.
And it’s true – there’s a lot to love about summer. But with all this good also comes some downsides.
We’ve all struggled with summer running at one point or another. Some athletes can quickly adapt to the heat and hot weather running without too many routine adjustments. But for many of us, a blazing sun and extreme heat can really throw a wrench in our training plans.
So why exactly is running in warmer weather so difficult?
As you run, your body and circulatory system regulate your core temperature. Your body transfers heat away from the core and towards the skin. Your sweat also evaporates to move heat away from your body and into your environment. But when it’s hot and humid, this built-in cooling system has to work harder to balance out the environmental heat and moisture.
When running in the summer or in a hot climate, your body expends more energy to keep core temperatures in check. This makes it feel more challenging to push yourself faster or farther on runs. And as your body works harder to keep your core temperature stable, your heart rate also increases. This increased heart rate can leave you feeling exhausted and short of breath sooner into your workout.
Along with all the physiological side effects of running in warm weather, it also puts you more at risk for heat-related illnesses and ailments. As you sweat more, you’ll lose more water and electrolytes and may find yourself feeling dehydrated. There’s also an increased change of heat exhaustion, cramps, and even heat stroke.
The good news? As the summer goes on, your body will acclimate to the heat and getting your runs in will start to feel more manageable. But even then, it’s important to take steps to keep yourself safe and healthy during summer training.
At Marathon Sports, we’ve seen it all over the years. We’ve run through brutal summers and freezing cold winters, throughout all different weather conditions. Throughout the years, we’ve tested out the best ways to stay cool. We also tried out all the hydration tricks and best summer running apparel to discover what works best.
Throughout this guide, we’ll highlight our best tips and tricks for summer running so you can enjoy all the warmth and sunlight without the stress and discomfort.
Our Guide to Summer Running: Best Tips and Tricks
Whether you’re training for a fall race or simply want to get outside and get some miles in, we know it can be frustrating when the weather isn’t cooperating. Wondering how to run in the summer heat? Here are some of our best tips to staying cool and healthy as you take on summer running.
Don’t Forget to Hydrate
It likely won’t come as a surprise that one of the most crucial elements of summer running is proper hydration.
Warmer temperatures cause you to sweat and lose hydration and electrolytes more quickly, so you want to make sure you’re staying hydrated and drinking enough water to replace all the fluids you lose. And this doesn’t just mean mid run. You should be hydrating throughout the day leading up to your run, as well as post-run.
On warmer days, particularly if you’ll be outside for longer than 30 minutes, we suggest carrying water or electrolytes with you during your runs. This can be in a handheld water belt, hydration belt, vest, or any hydration pack that works best for you. Just look for a comfortable, lightweight option that can carry enough fuel and hydration to support you throughout tougher efforts.
Electrolyte tablets, sports drinks, or drink mixes also offer a convenient way to replenish electrolytes and sodium you lose through sweat. Products like Nuun Electrolyte Tablets and SaltStick Chews provide fast acting electrolytes to boost your energy and keep you moving forward, even in extreme weather conditions.
Wear the Right Running Apparel
Ever heard the phrase “cotton is rotten”? Spending time outdoors, especially in the summer months, is exactly what that phrase applies to. Ditch any cotton or other materials that retain moisture and opt for loose-fitting apparel with a lightweight, moisture-wicking design instead.
Proper running apparel will help you stay cool and comfortable from the moment you step outside through to the last mile of your run. Not only will technical running apparel feel comfortable and supportive, but the materials should wick away sweat and moisture to help better regulate your body temperature.
Shirts and shorts made from polyester, nylon, spandex, and other synthetic materials will feel more breathable over the course of long runs in the heat compared to thick, moisture-trapping material like cotton. You should also aim to wear lighter colors, as dark clothes can absorb heat and raise your body temperature faster.
And wearing the right apparel applies to everything from head-to-toe. We also suggest lightweight, breathable socks from brands such as Feetures or Balega to help wick away moisture, prevent blisters, and keep your feet cool and comfortable.
Protect Yourself From the Sun
We can guarantee the rest of your summer won’t be as fun if you end up with a sunburn and sore eyes after a run, so be sure to protect yourself from the sun as much as possible during every walk, run, and other outdoor adventure.
Before heading out for a summer run or walk, make sure you’re taking every precaution to protect your eyes and skin from the harsh sun. Don’t skip out on the sunscreen, and look for apparel like this Rabbit top that offers built-in UPF sun protection.
Don’t forget about running accessories either. A lightweight summer running hat can help limit sun exposure and keep the sun off your face and out of your eyes. Sunglasses can also be incredibly beneficial in protecting your eyes and blocking harmful UVA and UVB rays.
Be Flexible With Your Timing
We know that sometimes, training runs just depend on your schedule and when you’re able to fit in a workout. But if possible, try to adjust your training plan to avoid running during the hottest part of the day.
Temperatures tend to peak during the early afternoon, typically between 2:00pm-5:00pm. Avoid planning your runs during this time frame when the sun is hottest and temperatures are highest. Be flexible with your usual routine, and if necessary, aim for early morning or early evening runs to avoid extreme heat.
Adjust Your Plan if Necessary
On days when the sun is beating down and you aren’t able to make it out before the hottest part of the day, don’t be afraid to adjust your training plan and switch around your planned workouts or where you run.
It’s more important to keep yourself safe and healthy than it is to stick to a rigid running schedule, and it won’t hurt your training if you switch around your schedule to keep yourself cool. Keep an eye on the weather and try to plan your more challenging workouts or longer runs on the cooler days of the week.
The hot summer weather is also a great excuse to try out new running locations. Concrete radiates heat and can make your runs feel even hotter, so try exploring some shaded trails or grassy fields to escape the excessive heat.
And while we know treadmills don’t offer the most exciting running experience, it can be a great backup option when the weather isn’t cooperating. Look for gyms near you for a temperature-controlled way to get your summer runs in. Or if you have a pool available to you, you can cool off from the summer heat while getting a low-impact workout in.
Go Easy on Yourself
Like we said earlier, the heat can make your usual runs and workouts feel more challenging. It’s harder to pick up the pace or maintain the same endurance you typically have in more moderate weather conditions. Your heart race increases and your pace tends to slow as your body uses more energy to keep you cool. This can make it feel like you’re exerting more effort on runs, even when you’re moving at a slower pace.
It’s easy to get discouraged and feel dissatisfied with your training at the beginning of summer. But before being too harsh on yourself, remind yourself that summer runs aren’t representative of your training and skill level. In a week or two, with gradual and consistent progression, you’ll acclimate to the heat and be more prepared to take on warm weather runs.
Listen to Your Body and Know the Warning Signs
One of the most important tips for summer running is to be patient with yourself and listen to your body.
Running in extreme hot temperatures puts you more at risk for heat-related illnesses like dehydration and heat exhaustion. The tips and tricks in this guide will help you avoid these worst-case scenarios, but you should also know what signs to look for and keep them in mind throughout your summer workouts.
Take a break when necessary and look out for any cramping, dizziness, headaches, weakness, or rapid heartbeat. Any of these symptoms are a sign that it’s time to take a break, find some shade, and re-hydrate. Keep an eye out for early signs of overheating to prevent any severe health risks.
Final Thoughts: Don’t Let the Heat Sideline Your Summer Running Plans
With lots of fall races on the docket, the summer months are a crucial time to get in your miles and make sure you’re prepared. But we know all too well that summer running can easily become overwhelming and exhausting.
Luckily, you don’t have to put your workouts on the back burner just because the weather’s heating up. With these tips, you can stay cool, avoid dehydration and other heat-related illnesses, and keep your training on track.
The most important thing to remember is to make summer training your own and do whatever’s necessary to keep yourself cool, comfortable, and happy. This can mean taking an unexpected rest day, hitting the pool, treadmill, or elliptical, or just making sure you have the right gear and hydration tools for sweltering summer days.
And if you have any questions about summer running, the right apparel and fuel, or anything else running and fitness related, our Marathon Sports team is here to help. Swing by your nearest store and with any questions. We can’t wait to chat and help you find the tools you need to keep up your running and get outside this summer!
