11 Tips for Running in the Heat -

The weather finally warms up and to celebrate, you head out for a run only to find that you’re overheating and exhausted just a few minutes into it. Paces that were easy in the winter now feel more challenging and running feels flat out hard. Running in the heat is possible (and fun!), yet you need to adjust, modify and adapt so you can stay healthy and continue to train smart. Below I share eleven tips for running in the heat.

A woman is taking a selfie. She is wearing white sunglasses and a white visor. She is smiling at the camera and standing on a sidewalk with grass in the background. The woman has just finished running in the heat, so she is sweaty. She is holding a purple handheld waterbottle with yellow writing that says "Nathan", and is wearing a navy blue and red striped tank top.

Is Running in the Heat Bad for You?

If you plan ahead and prepare well, running in the heat is not bad for you. Set yourself up for a successful run by being flexible with your approach and modifying, no matter the distance. For instance, hydrate with both water and electrolytes before and after your run, while also carrying fluids on all runs. I share more about this below!

Is It Harder to Run in Hot Weather?

Yes, running in the hot weather is more difficult. The heat and humidity both put more stress on your body and increase your heart rate faster than in cooler temperatures. This is why modifying and being flexible is so crucial. For example, run workouts off effort as opposed to targeting a specific pace. I suggest doing this for all training runs, even easy runs! Forget your easy pace range from the cooler months and focus in on giving an easy effort.

Should I Run Slower in the Heat?

Paces change when the weather warms, so expect to see slightly slower splits on your watch. It doesn’t mean you’re losing fitness or plateauing with your training – this is typical! Run off effort (read more about this tip below) and give your body time to adjust and adapt to warm weather training.

Looking to adjust your paces? Use this temperature calculator as a guide to adjusting your speed for faster workouts. Keep in mind, this is simply a tool. If the effort ever feels like more than you should be exerting, back off a bit and modify.

A woman is standing in the middle of the road with her hands on her hips and smiling at the camera. She is wearing a black tank top with a red "D" in the center, and blue running shorts. She has on light blue running shoes that are worn and have some dirt on them. On her left wrist is a white running watch. In the background is a White House with a white car parked in the driveway. There is some grass behind her with a blue tent set up and two chairs under the tent. The woman is sweaty because she just finished running in the heat.

11 Tips for Running in the Heat:

1. Hydrate

No doubt, hydration is important year-round. And, it’s even more important during the warmer months because you become dehydrated much more quickly. We lose electrolytes when sweating, and hotter weather means sweatier runs. Replenish electrolytes by adding an electrolyte tablet, like Nuun Sport or Nuun Endurance, to your water before, during, and after your summer training runs.

Be sure to carry fluids on all your runs, no matter how long! For shorter runs, the Nathan Handheld Water Bottle works well, and the Nathan Hydration Vest holds plenty of fluids for long runs.

Don’t risk the chance of becoming dehydrated. Feeling nauseous, cramping, and headaches are all signs of dehydration.

A woman wearing a red tank top and navy blue shorts is standing outside after a run in the hot weather. She is smiling at the camera and wearing pink sunglasses. She is holding a purple handheld water bottle because she is running in the heat. There are brick buildings behind her.

2. Run Off Effort

Paces that felt easy or more attainable in the cooler months will likely feel more challenging in the heat. Because of this, modify your approach and aim to hit a certain effort level. For instance, if you have a tempo run, try running at a 6 or 7 effort on a scale of 1-10 instead of trying to hit a certain pace. Know that the pace will be different than what it is in cooler months – and that’s okay! Effort is what counts.

Use my Rate of Perceived Exertion Guide to learn more about running off effort.

3. Run for Time as Opposed to Distance

Next, this tip may help take any pressure you put on yourself regarding paces. Switch the structure of your runs from distance-based to time-based.

For example, let’s say in the cooler months you typically run ~10 min/mile for your easy effort. Instead of heading out to run “4 easy miles” during the summer, change the wording to “40 easy minutes” or “45 easy minutes”. This way, you still cover a similar amount of mileage, yet there is less focus on pace.

4. Plan a Shady Route

Typically, paths and trails in parks offer more trees for shade than running in a neighborhood or downtown. The shade will help keep you cool and shield your skin from the sun’s rays.

When you do hit a stretch with no shade, remember it’s crucial to protect your eyes. I love these Goodr sunglasses. The lenses are polarized and they don’t slip or bounce!

This is a path full of pedestrians and cyclists. There are trees all around it offering shade to those on the path.

5. Eat Beforehand

Honestly, it’s important to fuel your body year-round before a run, not just in the warmer months. Grab a quick, carby snack to ensure that you have some energy for your training. In fact, being well-fueled reduces the likelihood of heat exhaustion and muscle cramps, so eat up!

Before a short run, you may want to eat one of the following:

2 graham crackers
1 slice of toast with nut butter
Banana
1/2 bagel with nut butter
1 poptart

These are easy and quick to digest. If your run is longer, eat something a bit more substantial. Rise and Run has many simple and delicious pre-run snack options.

6. Wear Light and Moisture Wicking Clothing

Start filling your running wardrobe with all items wicking and breathable, which help keep you dry when sweating. Additionally, stick to light colors because they absorb less heat and keep the body cool. In any weather, it’s best to stay away from cotton clothing. Once cotton is wet, it will stay wet, hold onto heat, and lead to painful chaffing on the skin.

I talk more about moisture wicking clothing in Best Running Gear for Beginner Runners.

7. Wear Sunscreen

Cover every inch of exposed skin! It only takes a few minutes to apply and forgoing sunscreen is not worth the risk of getting melanoma.

My favorite sunscreen is Supergoop! PLAY. It’s easy to apply and is sweat resistant for over an hour.

A woman is running in the heat. She is running down the side of a downhill road with the sun beating down on her. The area around her looks to be the desert, with lots of rocks and dirt. She has dark brown hair which is in a high braid, and she is wearing sunglasses. She is wearing a black tank top, shorts with different shades of blue, and blue sneakers. She is pumping her arms to help her run.

8. Run Early or Later in the Evening

The earlier you can head out and beat the heat, the better. If running early in the morning is not possible, plan to run in the evening. Whenever you run, make sure you tell someone where you’re going and about how long you’ll be.

9. Utilize a Treadmill

If you have access to a treadmill, think of it as a tool in your toolkit; somewhere to run during inclement weather or when you need flexibility to possibly jump off at a moment’s notice. If you’re only able to run during the middle of the day while the sun is beating down or when there’s a heat wave, consider running on the treadmill to stay out of the excessive heat.

10. Take Walking Breaks

It is 100% okay to walk. No matter what workout you’re doing, the focus is on effort, and if that means walking for a minute or two to keep the effort easy overall or lower your heart rate, do it!

11. Listen to Your Body

Lastly, if you start to feel off or sick during your run, stop immediately. Things like muscle cramps, fainting, nausea, headaches, and disorientation can be symptoms for heat exhaustion, heat cramping, and heat strokes. So often, runners are taught to “push through the pain”. However, symptoms like these are very serious and can be life-threatening.

Recap of Tips for Running in the Heat:

Hydrate
Run off effort
Run for time as opposed to distance
Plan a shady route
Eat beforehand
Wear light, moisture wicking clothing
Wear sunscreen
Run early or later in the evening
Utilize a treadmill
Take walking breaks
Listen to your body

Eager to become a faster and stronger runner? I would love to help you reach your running goals! Email me at [email protected] or check out my Run Coaching Services page.