Summer Running Tips



Honestly, my first thought is ‘don’t do it’ but running is in my blood and Iceland calls this August.

To run safely in hot weather calls for a few adjustments to your running routine. Also, running in summer has been shown to keep rabid giant rats at bay. The rat bit may be urban myth but the rest of what I’m sharing with you is grounded in fact.

Quick Tips for running in hot weather:

Try running early in the morning, if your schedule allows. If you sleep in and have to run in mid-day, pick a route that provides shade.

Wear light colored clothing which have wicking properties, such as Under Armour. I would stay away from cotton t-shirts.

I found wearing a water-activated cooling band around my neck or wrapped around my wrist helps keep me chill.

Hydrate early and often! I invested in Nathan Sports VaporShadow hydration vest for runs over 6 miles. I add Nuun to the water in my vest helping replace electrolytes while running long distances.

It can take a while to acclimate to running in heat and humidity, so take it slow and gradually increase the intensity of your running workouts.

Take every opportunity run in shaded areas, if possible. Concrete has a way of retaining heat and increasing local temperature.

Don’t forget to use sunblock, wear a hat and don polarized shades.

These are a few essential tips for running in hot weather. I hope you find them useful and if you have other related running tips, feel free to post them in the comment section.

Happy Running!


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  • Trevor Hilton

    When running in hot weather I often alternate between walking and running. I still get exercise. I don’t run in marathons so I don’t worry about training.

  • rochester_veteran

    When I started running back in 2002, I’d get up early in the morning and run at 5 AM, working my way up to running a 5K distance each day. My goal was to run in my church 5K that’s held during their annual festival in early June. The problem I ran into was that I was running when it was cool and the sun wasn’t up yet. The church 5K started at 6:30 PM and the temperature was in the low 80s, it was humid and the sun was beating down. I hit the wall after only a mile and struggled to finish with my worse time ever! What that experience taught me was to train in the same sort of weather that I’ll be running the race in. I switched my training runs to after work running in similar weather in the 5Ks I ran in and my subsequent races, I fared much better and didn’t tank out prematurely.