5 Tips for Running in the Heat

Think you can get used to the heat while running? Think again. Going for a run on a hot summer’s day can be very intimidating, especially for beginning runners. The heat can challenge even the most dedicated of runners by running in sweaty weather. However, there are various steps that you can take to ensure that you take adequate care of yourself. So let’s talk about a few preparation tips for running in the heat.  

Running in the heat or cold is a battle on its own, and if you want to win that battle, you need to come prepared. If you’re a newbie runner, I recommend you start here. Otherwise, check out below for a few tips if you’re considering running in the heat.

Hydrate, Hydrate, Hydrate

Drink lots of water! It’s so simple but often overlooked. Not because people DON’T hydrate, but because people underhydrate. Experts recommend 30-50 fluid ounces daily. If you’re more active, you’ll need to increase the amount. Make sure to incorporate a nice balance of water and a liquid with electrolytes.

Pick the Right Gear

Wear loose-fitting, light-colored synthetic fabrics (not cotton) that absorb sweat and dries quickly – it’ll help your body to breathe and cool itself naturally through evaporation. Wearing darker clothes will absorb the sun’s light and heat, and tighter clothes will restrict the cooling process and become uncomfortable.

Plan Your Time Wisely

Early riser? Those first moments of sunlight aren’t only a gorgeous backdrop for a run, but they’re also some of the most incredible times to get started. The same goes for running at twilight. Also, try to avoid running during the most heated times of the day (10 a.m. to 4 p.m.).  

Find Shade

I love running out near flat, open streets where I can feel the sun during the summer, but I try to stick to trails, greenways, and roads with lots of trees overhead for my summer runs. It makes a huge difference!

Protect Your Skin

There is no getting around the importance of using a minimum of SPF 30 sunscreen before heading outdoors. In addition to causing premature aging of the skin, UV radiation can lead to skin cancer. Protect yourself!


Did these tips help you with running in the heat? I’d love to hear your thoughts at hello@heartandsoulblog.com. Also, be sure to subscribe to the Heart & Soul blog to receive more great tips straight to your inbox each Friday.  

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