Hot Tips for Running in the Summer Heat

As the temperatures rise and the days get longer, many of us are eager to take our runs outside and soak up that summer sunshine. But running in the heat comes with its own set of challenges—and safety should always come first.

Whether you're training for a race or just enjoying the river valley, here are some essential summer running tips to keep you cool, safe, and strong all season long.

1. Time It Right

Run early or late. The sun is strongest between 10 a.m. and 4 p.m., so aim for early morning or late evening runs. Not only is it cooler, but the lower sun angle makes for a more enjoyable workout.

2. Hydrate Like a Pro

Summer heat = serious sweat. Start your hydration well before your run, and keep it going throughout the day.

Before your run: Drink 8–16 oz of water.

During your run: Carry water or an electrolyte drink, especially for runs over 30 minutes.

After your run: Replenish with water and electrolytes to replace what you lost.

If your sweat contains a lot of salt (white streaks on your clothes or skin), you may need more sodium in your post-run recovery drink.

3. Dress Smart

Lightweight, light-colored, and moisture-wicking clothing is your best friend. Avoid cotton, which holds sweat and heat.

Go for mesh or breathable fabrics.

Wear a hat or visor to shield your face from the sun.

Don’t forget sunglasses with UV protection and sweat-resistant sunscreen (SPF 30+).

4. Slow Your Pace

Running in heat is harder—physiologically. Your heart and body are working overtime to keep you cool, so listen to your body and adjust your pace accordingly.

It’s OK to run slower or take walking breaks. The heat isn't the time to chase PRs.

5. Choose Shaded Routes

Parks, tree-lined streets, and trails offer more shade than open roads or sidewalks. Stay off dark asphalt when possible—it radiates heat and makes it feel even hotter.

6. Watch for Signs of Heat Illness

Know the warning signs of overheating:

• Headache

• Dizziness or confusion

• Excessive fatigue

• Nausea

• Chills or goosebumps on hot skin

If any of these happen, stop immediately, get to shade, hydrate, and cool down. Don’t try to “push through”—heat illness is serious.

7. Cross-Train Indoors

On extremely hot days, it’s smart to swap your outdoor run for an indoor treadmill session, spin class, or strength training in the gym. You’ll still get a great workout—without the heat stress. Check out our monthly blog for some workout inspiration. We even have a strength routine to help improve your running skills.

8. Build Heat Tolerance Gradually

Your body can adapt to heat, but it takes time. If you’re not used to running in warmer temperatures, take it easy for the first 1–2 weeks. Gradually increase your time and intensity outside as your body gets used to it.

Final Thoughts

Summer running can be rewarding, energizing, and a beautiful way to enjoy the outdoors—if done safely. Respect the heat, take care of your body, and don’t forget to cool down and stretch post-run.

Let the summer miles be your strongest yet!

Stay cool, stay safe, and keep running!