Heat Hacks Summer Running – How to Stand Running in the Heat


Hot weather and running aren’t usually a great combination. That’s because it’s easy to overheat while running in hot weather. Moreover, hot weather may make it harder to stick to your running schedule, causing you to fall behind and lose progress.

However, there are some ways to make running in the heat easier so that you don’t have to suffer from heat stroke and can still enjoy your run. 

In this article, you’ll discover five heat hacks for summer running to make running in the heat easier. 

What to Know About Summer Running

While running in the summer is feasible, it isn’t always the right choice. Whether or not it’s safe to run in the heat depends on several factors, including:

  • The temperature
  • Your health
  • The length of your run

Running in the heat can be dangerous as your chances of heat stroke significantly increase. Common symptoms of heat exhaustion include:

  • Dehydration
  • Overheating
  • Muscle cramps
  • Nausea and dizziness

Experiencing these symptoms while you’re in the middle of a run can be dangerous, as they can cause you to pass out without warning. 

That’s why it’s crucial to be prepared for a run in the heat and to take several precautions during your run. Worse case, if it is too hot for you to run on a summer’s day, you’re probably better off skipping your usual run and taking a break. Do an indoor activity instead, such as swimming or strength training. 

Let’s look at some heat hacks for summer running to ensure you’re prepared. 


Heat Hacks Summer Running

Running in the summer heat isn’t for everyone, but it is entirely doable. With changes to your routine, you can easily prepare yourself to run in the summer. 

Here are some heat hacks for summer running to help you complete your runs this summer. 

1. Stay Consistent

The best heat hack summer running tip is to stay consistent. The more you run in the heat, the easier it will become. 

This isn’t to say that you should strain your body and force yourself to run in the heat to the point where you pass out. But if you can push past your discomfort, you’ll get used to the heat.

Better yet, when the summer heat does go away, and you’re back to running in your usual comfortable temperature, you’ll be blown away by how much you’ve improved.

2. Bring Water

The essential element to consider when running in the summer heat is hydration

Your body will become much more dehydrated in the heat and even more so while running. So it’s crucial to stay aware of this and be prepared to combat dehydration at all times. 

You’ll need to ensure that you’re drinking plenty of water before you go on your run. From there, have a water bottle holder with a strap to carry water throughout your run. This allows you to drink water during your run and avoid stopping due to dehydration. 

Finally, as soon as your run is over, be sure to replenish your body and drink lots of water and fluids throughout the remainder of the day. For all-around hydration, consider also drinking sports drinks for extra electrolytes. 


3. Slow Down Your Pace

When running in the heat, you must conserve your energy as much as possible. This may mean sacrificing your usual pace to run at a slower pace.

Don’t worry; slowing down your pace shouldn’t impact your progress. If anything, it’s better to still go on your run at a slower pace than skip it altogether. Slowing down by even a few seconds per mile will help you maintain steady endurance throughout your run and won’t deplete your energy too soon. 

As you get more comfortable running in the heat, you may even be able to increase your pace slightly – just be careful not to overdo it!

4. Run in the Morning or at Night

To maintain your running routine, you should switch up the time of day you run. If you’re a typical lunchtime runner, the summer is not the time to continue that habit.

You should avoid running between 10 am and 4 pm for your safety. Instead, you should run around sunrise or sunset. Sunrise is the coolest time of day to run because the streets have yet to be heated, but running after sunset is also a good choice as well.

Just be aware of your surroundings if you choose to run in the dark.

5. Bring a Wet Towel

Bringing a wet towel to wrap around your neck is another great way to help your body cool down during your runs. Although this trick isn’t for everyone, it’s an excellent way for some people to feel relief during their run.

The neck is one of the hottest areas of the body, and cooling it down can trick the rest of your body into thinking it’s cooling down as well. Not only will this reduce sweat, but it will also give you an additional energy boost.

The Takeaway: Heat Hacks Summer Running

Running in the summer heat is all about safety. Between staying hydrated, protecting your skin, and simply knowing when to skip a run, there are several things that you need to consider for your summer runs. 

Hopefully, these summer running hacks will allow you to stick to your summer running schedule safely and consistently. If you need more motivation for your summer runs, just think about how easy your runs will be when you don’t have to battle the heat!

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