Training for Running in the Summer Heat: Tips to Stay Safe and Strong
Summer is a great time to enjoy the outdoors, but when it comes to running, high temperatures and humidity can pose serious challenges. Training in the heat requires a smart approach to stay safe, maintain performance, and avoid burnout.
Hydration is Non-Negotiable
Start hydrating well before your run. Don’t wait until you're thirsty—by then, you’re already dehydrated. Water is usually enough for runs under an hour, but for longer sessions, consider an electrolyte drink to replace salts lost through sweat.
Time Your Runs Wisely
Avoid the hottest parts of the day, typically between 10 a.m. and 4 p.m. Early morning or late evening runs are cooler and more comfortable. If those times don’t work for your schedule, try a shaded trail or even consider treadmill sessions on extreme days.
Dress for the Weather
Wear lightweight, moisture-wicking fabrics and light-colored clothing to reflect heat. A breathable hat and sunglasses can help keep you cool and protect you from the sun. Don’t forget sunscreen—UV exposure is stronger in summer.
Adjust Your Expectations
It’s okay to slow down. Heat adds stress to the body, and pace will naturally suffer. Focus on effort, not speed, and give yourself grace. Incorporating walk breaks or switching to interval training can also help manage the strain.
Listen to Your Body
Watch for signs of heat exhaustion like dizziness, nausea, chills, or confusion. If you feel off, stop immediately and cool down.
Running in the summer can build mental toughness and endurance. With a smart strategy, you can stay consistent, stay safe, and emerge stronger for the cooler seasons ahead.
