Top Tips for Running in the Heat
Top Tips for Running in the Heat
Blue skies, dry trails and longer evenings can make summer one of the best times of year to run. But when the temperature starts to climb, your usual pace can suddenly feel a whole lot harder.
Running in the heat puts additional strain on your body as it works to keep you cool, so adapting how you train is important. That can mean changing when you run, easing off the pace, carrying more fluid or simply choosing lighter kit.
Here are our top tips for staying cool, comfortable and running strong when the heat is on.
Run Early, or Wait Until Later
Sometimes the easiest way to beat the heat is to avoid the hottest part of the day altogether.
On warm days, try moving your run to early morning or later in the evening, when temperatures are usually lower and the sun is less intense.
If you normally train at lunchtime, switching the same session to 7am could make a significant difference to how comfortable it feels.
It’s also worth thinking about your route. Shaded trails, woodland paths and routes away from exposed roads can all help you stay cooler.
Adjust Your Pace and Expectations
If your usual easy pace suddenly feels harder in hot weather, that’s normal.
Your body has to work harder to regulate its temperature when conditions are hot, and your heart rate can rise even when you’re running at a pace that would normally feel comfortable.
Instead of chasing the numbers on your watch, adjust your pace to match the conditions.
An easy run should still feel easy. If that means running 20, 30 or even 60 seconds per kilometre slower than usual, that’s completely fine.
The same applies to workouts. Rather than forcing your usual interval or tempo pace, consider reducing the intensity, increasing your recovery or shortening the session.
Train to the effort the conditions allow, rather than the pace you think you should be running.
Use Heart Rate as a Guide
Heart rate can be particularly useful when running in the heat.
As your body temperature rises, your cardiovascular system has to work harder to help move blood towards the skin for cooling. Over the course of a run, you may therefore notice your heart rate gradually increasing even if your pace stays the same.
This is sometimes referred to as cardiac drift.
If you use a running watch or heart rate monitor, keep an eye on your usual training zones. If your heart rate is significantly higher than you’d expect for an easy run, slowing down can help you keep the session at the intended effort.
For runners who train by heart rate, hot weather is a good example of why effort can sometimes be more useful than pace.
Carry Water on Your Run
You might get away without carrying a drink on a short run in cooler weather, but in the heat it’s worth thinking more carefully about hydration.
For longer runs, consider taking water with you using a running hydration vest, belt, handheld bottle or soft flask.
Soft flasks are particularly useful because they’re lightweight, easy to carry and pack down as you drink.
For longer adventures, a hydration vest gives you space for more fluid as well as nutrition, a phone and any other essentials you might need.
How much you need to drink will depend on the temperature, length and intensity of your run as well as your individual sweat rate, so avoid relying on a one-size-fits-all number. Start your run well hydrated and drink according to your needs along the way.
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Think About Electrolytes, Not Just Water
When you sweat, you lose more than water.
Sweat also contains electrolytes including sodium, which plays an important role in normal body function. On particularly hot days or during longer runs, an electrolyte drink or hydration tablet can be a convenient way to replace fluid and electrolytes.
They’re also useful after training when you’re trying to rehydrate and recover before your next session.
If you’re a particularly heavy or salty sweater, hydration planning becomes even more important during long runs and races in warm conditions.
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Wear Lightweight Running Clothing
Your favourite winter tights can stay firmly in the drawer.
When it’s warm, choose lightweight, breathable and moisture-wicking running clothing designed to help sweat move away from your skin.
A technical running vest or T-shirt paired with lightweight shorts can make a big difference compared with heavier fabrics.
Fit matters too. Some runners prefer loose-fitting clothing that allows more airflow, while others find close-fitting technical fabrics more comfortable because they reduce the risk of chafing.
Whichever you choose, avoid overdressing. In hot weather, less is usually more.
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Don’t Forget Your Feet
Your feet generate plenty of heat when you’re running, but socks can easily be overlooked when choosing summer kit.
A lighter pair of technical running socks can help manage moisture and keep your feet feeling more comfortable than thick everyday socks.
Look for breathable materials and lightweight constructions, particularly for longer runs when hot, sweaty feet can increase discomfort and the likelihood of rubbing.
Good summer running kit starts from the ground up.
Cover Up With a Running Cap
A lightweight running cap can provide welcome shade for your face when you’re running under direct sunlight.
Look for caps made from lightweight, breathable and quick-drying materials, rather than heavier casual styles. Ventilation panels or perforations can also help heat escape.
Running visors are another option if you want shade for your face while leaving the top of your head uncovered.
On especially hot runs, some runners also wet their cap with cold water for a little extra cooling.
Protect Your Eyes
Bright sunshine isn’t just uncomfortable. Glare can leave you squinting your way through an entire run.
A good pair of running sunglasses can protect your eyes from UV rays while helping you see more comfortably in bright conditions.
Look for lightweight designs that fit securely when you’re moving, with lenses suited to the conditions you’re likely to encounter.
They’re particularly useful on exposed roads, coastal paths and trails where there’s little escape from the sun.
Fuel Longer Summer Runs
Hot weather doesn’t reduce the importance of fuelling your training.
If you’re heading out for a longer run, take the gels, chews or other running nutrition you’d normally use and follow the fuelling strategy you’ve practised in training.
The difference is that you may need to pay even closer attention to hydration alongside your carbohydrate intake.
Carrying your nutrition in a hydration vest, belt or shorts with storage also means it’s easily accessible without having to interrupt your run.
And if you’re preparing for a summer race, practise your complete hydration and fuelling strategy beforehand rather than trying something new on race day.
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Use Water to Cool Down
Drinking isn’t the only way water can help.
During particularly warm runs or races, pouring cool water over your head, neck or arms can provide some welcome relief. If you’re running past a water fountain or aid station, use it.
Planning a route that passes somewhere you can refill your bottles can also be useful on longer summer runs.
Just remember that cooling yourself with water isn’t a substitute for drinking enough fluid.
Know When to Call It a Day
There is a difference between a run feeling harder because it’s warm and continuing when your body is struggling with the heat.
Pay attention to how you’re feeling. Dizziness, confusion, nausea, unusual weakness, loss of coordination or feeling seriously unwell are signs to stop running and get somewhere cool.
No workout is important enough to push through potentially dangerous heat-related symptoms.
There will always be another run.
Keep Your Cool
Running in summer doesn’t have to mean putting your training on hold. It means being prepared to adapt.
Run earlier or later. Slow down when the conditions demand it. Use heart rate and perceived effort rather than becoming fixated on pace. Carry enough fluid, think about electrolytes and choose lightweight kit that helps you stay comfortable.
Most importantly, respect the conditions.
With a little planning, and the right summer running kit, you can keep clocking up the miles even when the temperature starts to rise.
