As we enter spring and summer, don’t let the heat derail your training goals. Discover how to run safely and effectively during the summer months with these essential warm weather running tips.
Running in the summer is unbeatable—longer days, sunshine, and scenic routes—but high temperatures and high humidity can make your workouts challenging, or even dangerous. Whether you’re training for a marathon or just keeping fit, following the right strategies can keep your runs safe and enjoyable.
1. Prioritise Proper Hydration
Staying hydrated is paramount when running in the heat. Unlike winter running, summer requires a more proactive approach to fluid intake.
- Drink water consistently throughout the day.
- Bring water on your run, even for shorter distances.
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You can pour water over your head and cap to help cool down.
From top to bottom:
Ultra Lightweight Waterproof Foldable Running Cap
Men's Ultra-Light Running T-Shirt
2. Don’t Forget Electrolytes
Hydration isn’t just about water—electrolytes (potassium, sodium, magnesium, and calcium) help regulate your fluid balance and muscle function.
- Use electrolyte tablets, low-sugar sports drinks, or electrolyte powders before, during, and after your runs.
- Avoid relying solely on water for long workouts, as this can lead to electrolyte imbalances or even hyponatremia (low sodium levels).
3. Run During Cooler Times of Day
To minimize heat exposure:
- Run early in the morning or after sunset, when temperatures are lower and the sun’s rays are less intense.
- Take advantage of long summer daylight hours to fit your runs into cooler windows of time.
- Performance running shorts feature shirt loops, allowing you to store your shirt when the temperature rises.
From top to bottom:
Ultra Lightweight Waterproof Foldable Running Cap
Women's Ultra-Light Running T-Shirt
Women's Ultra-Light Running Shorts
4. Adjust Your Pace and Expectations
Summer heat naturally slows you down—and that’s okay.
- Expect slower paces once the temperature rises above 18°C (65°F).
- Instead of focusing on time or speed, aim for a consistent rate of perceived exertion (RPE) or use a heart rate monitor to stay in the correct training zones.
- Use an indoors treadmill on extreme heat days if you need to hit specific paces.
5. Dress Smart and Use Sun Protection
What you wear matters when running in the heat:
- Choose lightweight, moisture-wicking fabrics—preferably with built-in SPF. Our running shirts and shorts wick away moisture, keeping you cool and aerated.
- Wear a breathable running cap to shade your face.
- Apply broad-spectrum sunscreen to all exposed skin, even on cloudy days.
- Don’t forget SPF lip balm and UV-blocking sunglasses to protect your eyes.
- Wear moisture-wicking, breathable running socks to keep your feet dry and comfortable. Excess heat and perspiration can result in blisters. Sealskinz anti-blister running socks combat the humidity and friction associated with running in hot weather, maximising comfort.
6. Know the Warning Signs of Heat-Related Illness
Running in high heat can be risky if you're not careful. Watch for signs of:
Heat Cramps
- Muscle or abdominal cramping
- Caused by electrolyte imbalance or dehydration
Hyponatremia
- Symptoms: headache, confusion, muscle twitching
- Occurs from drinking too much water without enough sodium
Heat Exhaustion
- Signs: fatigue, nausea, dizziness, heavy sweating
- Core body temp: 38.9°C to 39.4°C
Heat Stroke (Medical Emergency)
- Signs: confusion, vomiting, rapid pulse, dry skin
- Core temp over 40.0°C (104°F)
- Seek immediate medical attention—this condition can be fatal if untreated
7. Be Flexible and Listen to Your Body
Summer running is as much about flexibility as it is about discipline.
- Cut your run short if you feel dizzy, nauseated, or excessively fatigued.
- Don’t force pace goals on hot days—your safety comes first.
- Adjust your training plan to accommodate warmer conditions.
Final Thoughts: Keep Running Strong All Summer Long
Running in the summer doesn’t have to be miserable—or dangerous. By staying hydrated, adjusting your pace, and planning your workouts around the weather, you can continue to build endurance and hit your goals safely.
With the right preparation, you’ll not only survive summer running—you’ll thrive. P.S. Join our Hinde Street Run Club here
