10 Warm Weather Running Tips: How to Run in the Heat Safely

Warm weather is an unavoidable truth for runners. Unless you live in Antarctica. Then say hi to the penguins for me.

Many runners wonder how to run in the heat safely.

So here are the best warm weather running tips so you stay safe.

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1.) Hydration, Hydration, Hydration

Pre-hydrating, during-run hydrating, and post-run hydrating are incredibly important when running in warm weather.

Replenish water and electrolytes with plain water and a sports drink (like Gatorade, or Nuun hydration tablets if you want a lower-calorie option).

Options for staying hydrated during a run:

• Do loops back to a cooler (or your house) so you have access to water every 20-30 minutes
• Run with a water bottle in your hand – they have running water bottles with handles that make it easy to run with a water bottle. Make sure to add ice cubes before you go (since your hand will warm the water up along the way).
• Wear a hydration belt during your run – Hydration belts let you bring more water than a hand-held water bottle

2.) The Right Running Gear for Warm Weather

Read ALL about warm weather running gear here. 

Do not run in sweatpants, sweatshirts, or anything heavy or dark in color.

Your body needs to be able to regulate it’s temperature and wick sweat away from your body. That’s why performance running clothing is necessary.

What is performance material? It’s a (non-cotton) blend that wicks sweat away and sometimes also has a cooling affect on your body too.

4 Necessary Items for Running in the Heat:

• Performance shirt – wear light-colored clothing (not black or blue or anything dark because dark colors absorb light more)
• Shorts (or capri’s, if you are uncomfortable in shorts)
• Performance socks like Balega or Injinji toe socks – sweat (from the heat, humidity, and exertion) can cause blisters. Performance socks help prevent it. Learn how to prevent blisters from running here.
• Hat – Keep the sun off your head and face with a hat (a baseball cap). Bonus if it has mesh on the sides to allow heat to escape.
  • I recently discovered the Under Armour Fly By Cap (only $25, not bad) and love it. Give it a try if you want a good lightweight hat.

3.) Sunscreen

Don’t forget to apply a sports sunscreen liberally before running.

A.) Sunburns are bad for you (in general)

B.) Sunburns are especially bad for runners, because clothing will inevitably rub against it while running and make you miserable

Top 2 Sports Sunscreens include:

1. Coppertone SPORT Sunscreen SPF 30 (about $7) or the 50 SPF if you’ll be in the sun a lot along your route
2. Neutrogena Cool Dry Sport Spray SPF 50 (for about $10)

I use Neutrogena Sport Face Sunscreen Lotion SPF 70 for my face. Who knows if 70 SPF works better than 50 SPF, but I’m willing to buy the extra sunscreen to protect my face from the harmful effects of the suns rays while on a run.

4.) Running Sunglasses

I made the mistake of running in the intense sunshine without sunglasses and let me tell you, it was a bad choice.

Enter Goodr Sunglasses.

Only $25. That’s how little it costs to protect your eyes while running.

Many running sunglasses range from $65-$200+ and they can’t be that much better.

I have 2 pairs of Goodr sunglasses and they stay on your head really well (absolutely no bouncing, I tested it) and feel super comfortable.

Protect your eyes if you want to learn how to run in the heat, you won’t be disappointed (and your eyes will thank you later).

5.) Time of Day Matters: Choose Sunrise or Sunset Runs

Run before the sun rises (or right after) and as the sun sets (or after). It’s cooler then.

Stay away from high-noon rays while running. The sun’s intensity increases heat and danger.

Personally, I love sunrise runs in the summer. My iPhone has an absurd amount of sunrise run pictures. It’s just so beautiful that time of day (and less hot, which is better for running).

6.) Choose Your Running Route Strategically

Select routes with shade. Stay out of the direct sunlight as much as possible.

Maybe that means a trail run (to take advantage of the tree shade). Or sidewalks along a path with trees.

Either way, do your best to avoid direct sunlight when learning how to run in the heat because shade offers a few degrees of relief (if not more).

7.) Pacing – Don’t Worry About Going Fast

Running in warm weathers takes a toll on your body – you exert more energy running in the heat.

Because of this, don’t worry about speed. You probably won’t be winning any races in the heat (unless you’re specifically training to do so).

It’s safer to rely on how your body feels. Ignore your fitness app for heat runs. Go by feel.

Note: pushing it to hard in heat can have dangerous effects. Use extreme caution when running fast in the heat. 

8.) Listen to Your Body

This is the most important piece of advice here.

Feeling thirsty? Listen to your body and drink water (or a sports drink).

Feeling tired? You should probably slow it down, or stop running completely.

Feeling disoriented? Stop running immediately and seek medical help. Running in heat can cause heatstroke (more on that later) which is a serious medical condition.

Overall, running in the heat is not the time to push your body beyond it’s limits.

Take it easy. Remember how hard your body works in the heat already.

Shoot for distance and ignore pace (meaning don’t worry how “slow” you go on hot days), but remember that ultimately, you must listen to your body and react based on that. Sometimes that means cutting a run short, and that’s totally OK.

9.) How to Run in the Heat Essential Tip: If It’s TOO Hot, Just Treadmill-it

Sometimes the temperature and/or humidity level is too much for a run. It’s just not safe.

Recognizing that is important.

Treadmills aren’t always fun but are sometimes necessary. Now may be that time.

Remember – it’s better to run on a treadmill and be healthy, than run outside in extreme heat and get heatstroke.

Get bored on the treadmill? Try one of these 5 treadmill workouts. Switch it up with an interval or “fartlek” run. Alternate speeds and incline for certain periods of time (1-5 minutes) to break the monotony.

10.) A Note of Caution: Be Careful to Avoid Heatstroke

Heatstroke is a serious medical condition that occurs when your body can’t properly regulate it’s temperature.

It can be caused by exercising in heat.

Some signs of heat stroke include (but are not limited to):

• Throbbing or intense headache
• Disorientation or “fuzzy” head
• Feeling sick to your stomach or vomiting
• Flushed skin caused by increased body temperature

If you think you, or someone else, has heatstroke, seek immediate medical attention. Call 911 or go directly to your nearest doctor or emergency room.

Also, cool yourself (or the other person) any way possible. Some options include:

• Using ice to cool the body
• Getting into a cold tub or pool (obviously use caution or disregard this option if you’re disoriented)

Running in the heat can be manageable but be very cautious while doing so, to ensure your safety.

No exercise is so important that is should result in a visit to the ER.

With that said, I hope you enjoyed these and have learned how to run in the heat to continue your running journey throughout the hot summer months!

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