Summer Running Tips for Runners of All Levels

Dayna Player Robinson
Jun 22
3 min read

Hey Runner!

Summer is here! Let’s talk about what runners need to know about running in the summer.

When it comes to running in the summer, there are several important things to keep in mind. These tips will help ensure a safe and enjoyable experience.

Key Considerations for Summer Running

1. Hydration is Key

Staying properly hydrated is crucial when running in the summer heat. Drink water regularly throughout the day and before your run. During longer runs, carry water or plan your route to pass water fountains. Electrolyte-rich beverages can also help replenish electrolytes lost through sweat. Read more on Hydration here.

2. Time Your Runs Wisely

Try to schedule your runs during the cooler parts of the day, like early morning or evening. This helps you avoid the peak heat. If running in direct sunlight is unavoidable, wear sunscreen and a hat to protect your skin from harmful UV rays.

3. Dress for the Heat

Choose lightweight, breathable, and moisture-wicking clothing to help keep you cool. Opt for light colors that reflect sunlight instead of absorbing heat. Wearing a hat and sunglasses can also provide additional sun protection.

4. Pace Yourself

Running in hot weather can be more challenging. Adjust your pace accordingly. Slow down and listen to your body. Be aware of signs of heat-related illnesses, such as dizziness, nausea, cramps, or excessive fatigue. If you experience any of these symptoms, stop running and seek shade or a cool indoor area.

5. Plan Your Routes

Seek out shaded or tree-lined routes whenever possible. Urban areas with tall buildings can provide some relief from direct sunlight. Consider exploring running paths near bodies of water or parks, which may offer cooler temperatures. And don't forget to watch for sprinklers—run through them when you find them!

https://video.wixstatic.com/video/2eda22_0d32d5198c454992bebdcc11ddb13067/1080p/mp4/file.mp4

6. Stay Cool During and After Your Run

Use cooling techniques like pouring water over your head or placing a cold towel around your neck to help lower your body temperature during runs. After your run, take a cool shower or use ice packs to aid in recovery and reduce post-exercise heat stress.

7. Listen to Your Body

Pay attention to any signs of dehydration, heat exhaustion, or heat stroke. If you feel unwell, stop running, find a shaded area, and hydrate. Seek medical assistance if symptoms persist or worsen.

8. Modify Your Training

If the heat becomes too extreme, consider adjusting your training plan. This could involve shortening your run, using indoor treadmills, or cross-training with activities that provide relief from the heat, such as swimming or cycling.

The Importance of Mindful Running

Mindful running is essential, especially in the summer. It helps you connect with your body and understand its needs. By being aware of how your body feels in different conditions, you can make better decisions about your training. This approach not only helps prevent injuries but also enhances your overall performance.

Here is a recording of an IG Live I did with Shanna (@motherhood_running) a few years back.

https://www.youtube.com/watch?v=dzDfmApu2PQ

Remember, everyone’s tolerance to heat varies. It’s important to listen to your body and prioritize your safety. If you have any underlying health conditions or concerns, consult with a healthcare professional before running in hot weather.

Summer Running is Totally Do-Able!

Let’s keep running!

-Dayna, your favorite Exercise Physiologist

One thing that makes that way easy -> do a hydration test with us here at PR Performance Lab.

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Athletes often add the Sweat Test to their Lactate Testing. They learn their exact zones (heart rates & paces) and how to hydrate properly for the best run and recovery.