As runners, we try to get out there no matter the weather but that doesn’t mean that temperatures don’t dictate our gear, our route, or our duration when exercising. As summer barrels on, we have come up with a few tips and tricks for getting through the high temps and maintaining our weekly mileage. What we’ve found is that the right gear can make a significant difference in how well we can tolerate the heat and by taking a holistic approach to running in hot weather, we find more joy in the miles.
Run Early Or Late
Avoid running at the hottest part of the day by opting to rise earlier and hit the pavement at first light when temperatures are at their lowest. Always wanted to be a morning person? This is a great way to motivate yourself into building the habit of waking up early. Not interested in sacrificing sleep for cooler temperatures? Enjoy the soft orange light of dusk and head out when the temperature begins to drop again, just make sure to leave yourself enough time to comfortably wind down before bed for optimal rest.
Hydrate, Hydrate, Hydrate
If there’s a most important takeaway from this list, it’s this one. Running in hot weather will dehydrate you more quickly than any other time of year which makes it crucial to give your body the fluids that it needs to operate at a high level of fitness. Remember not only to drink water before, after, and during your run, but all throughout the day.
While you may not be accustomed to carrying water with you on shorter runs, summer is the season to experiment with a handheld water bottle or a hydration vest, as it’s always better to have water and not need it than run the risk of needing it and not having it
Protect Your Skin
Wear sunscreen with SPF30 or higher on every single run. Not only will you reduce your risk of developing melanoma, but you’ll also avoid the very uncomfortable hot-to-the-touch sunburn inevitable without the use of sunscreen. Add a light, breathable hat, like our Active Cap, to help wick away sweat and protect your delicate facial skin from powerful UV rays.
Change Up Your Route
Seeking shade while running in hot weather may be obvious but it may be a good time to check out some local trails to take advantage of tree shade and cooling creeks. If you don’t have access to trails or would prefer not to venture out alone, explore new neighborhoods in your city that have mature trees. A new route will stimulate your brain and could be your new summertime proxy for running in hot weather more comfortably.
Choose Clothing Carefully
Keywords here are light, ventilated, and moisture wicking. Avoid cotton and employ synthetic fabrics designed for athletic use, as these will provide you with more comfort while running in hot weather.
Be mindful of your feet which will be more prone to sweating in the summer, causing friction and risking blisters. Our top pick for the best socks for running in hot weather is the Run Lightweight No-Show. It’s ultra-thin cushioning, individually wrapped toes, COOLMAX fibers, and no-show length, makes it the perfect sock for running in hot weather.
Take Cues From Your Body
As the seasons change, so do our individual needs. Stay mindful of your bodily cues and accept that you may have to slow your pace in hotter weather because running is more taxing on your body in the heat. Allow yourself to take walk breaks throughout your run to mitigate heat effects and know when to call it quits. Nausea, dizziness, and headaches are all signs of heat distress.
If you sweat excessively while running in the summer, you may want to replenish your electrolytes, as increased temperatures lead to more sweating and a higher rate of electrolyte depletion. You can aid your recovery with hydration powders, sports drinks, or unsweetened coconut water.
Enjoy More Cross Training
Remember the way you covet summer in the dead of winter and enjoy all the activities available to you during the warm months. Work your arms and engage your core by paddleboarding on a local lake. Strap on your helmet and go for an evening bike ride. Try swimming laps, playing pickleball or tennis, and reap the full body benefits of playing outdoors.
COnclusion
