How to Run in Hot Weather

How to Run in Hot Weather

Source: Dudarev Mikhail/

Summer is once again around the corner. For anyone who likes to exercise outdoors (runners in particular), this means that the weather will be putting additional stress on your body.

For this reason, learning how to run in hot weather safely is critical. During the summer, runners can easily succumb to the symptoms of heat exhaustion and heat stroke.

However, if you are not willing to put your routine aside for a few extra digits on the thermometer, then learning some coping strategies for how to run in hot weather is critical.

How to Run in Hot Weather: Six Safety Strategies

Again, running in the summer is not something to take lightly. Safety is a serious consideration as more than 600 people die in the U.S. each year due to heat-related illnesses.

Additionally, if you have any medical conditions, it is vital to wear a medical alert necklace or get an Apple Watch bracelet to help keep accessories to a minimum.

That said, here are six summer running tips to keep in mind.

1. Run at the Right Times

The coolest part of the day is usually around sunrise. Therefore, beating the sun to the streets can be a great way to stay ahead of the heat.

However, if you are not a big morning person, then getting out in the evening is going to be a better option. That said, evening temperatures are not typically as low as they are in the early morning, so it is going to be a bit hotter.

Either time is a vastly better option than running in the middle of the day.

2. Dress for the Occasion

When running in the summertime, it is essential to wear light-colored, loose-fitting clothing as this will help to keep you cool.

runner on bridge

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At the same time, synthetic fabrics will help to wick away moisture and keep you cooler by allowing the moisture on your skin to evaporate.

3. Dial It Back

When the heat rises, it is important to scale back your performance goals and focus on effort instead of pace.

Hot summer days are not the time to push your pace and break any personal records. Instead, slow down, take walking breaks and understand that the heat is putting additional stress on your body — and for that, you must compensate a bit.

Walking breaks only need to be 30 seconds or so at a time, but including them in your summer routine is important for staying safe and not getting overheated.

4. Keep Your Head Cool

Depending on how hot the day is, it might be a good idea to soak your hat in water and place it in the freezer the night before. Just take it out of the freezer about five minutes before your run and you will have some cool thoughts as you head out the door.

Alternatively, if you want something a bit fancier than a sweat-stained frozen hat, then you can pick up a dedicated cooling vest for running.

5. Wear Sunblock

The sun’s rays can be quite harsh in the summer. Therefore, wearing waterproof sunscreen with a minimum of 15 SPF is critical for protecting yourself from UVA and UVB rays.

runner on track massaging shoulder

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Additionally, you might want to consider picking up a sunscreen stick as these tend not to run into people’s eyes.

6. Hydrate Often

Staying hydrated during the summer is vital even if you aren’t a runner. That said, it is especially important for those out exercising each day. Therefore, you will want to consume about 16 ounces of watered-down sports drink or electrolyte-infused water before hitting the pavement.

While you are out running, be sure to rehydrate every 20 minutes or so to ensure that you are never threatened by dehydration.

Going for a Summer Run

Learning how to run in hot weather safely is essential for summer months. Use the strategies listed above to ensure that you remain healthy on your summer runs.

Additionally, if you suffer from medical conditions, allergies or just want to have emergency contact information readily available, shop ROAD iD’s medical alert necklaces to wear while out running this