Running in the heat: 10 tips to not hate your life

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If I had to choose, I’d pick cold-weather running over hot, humid running any day. But, since I live in the South, summer running is something I have to deal with. And since I love running outside, when the weather heats up, it can be downright dangerous (especially if you’re running while pregnant!), not to mention miserable. Thankfully, hot miles can feel a little better with a few easy tweaks to your running routine. And, maybe, maybe you’ll grow to like them.

When I’m not focused on my pace (Tip #7!), I can appreciate just how much I’m sweating, which is oddly satisfying. And did you know that as sweat evaporates, it cools you down? Thank goodness.

Is it bad to run in the heat?

Running in hot weather isn’t bad. But being dumb or lazy about it can be bad, especially when you aren’t adapted to the heat (and/or altitude, if you’re up high!). When it’s extra hot out, you sweat more, which can lead to dehydration faster – and dehydration can go very bad very quickly. You need to carry fluids (see tip #1!). There are some important things to consider when you’re ready to run in the heat, which I share more about below.

How does heat affect running?

Heat and/or humidity make running harder. Both elements tax the body, and combined, they especially tax the body, increasing your heart rate more quickly.

That means your heart beats harder for the same pace you’d run in cooler temperatures. And that means your run will feel harder and/or you won’t be able to hit your normal paces.

10 Tips to Not Hate Running in the Heat

Here’s everything I employ when running in the summer to stay safe and a little more sane!

1. Bring Water 

I drink 16 oz of ice water with LMNT electrolytes before I run, and I carry water with me, even for distances I usually wouldn’t. I rarely carry water on runs shorter than six miles in the cooler months. But in the heat, I always run with water or LMNT. In general, if it’s hot, you’ll want something with electrolytes rather than just plain water, since sports drinks are designed to help keep you hydrated better than water alone. Headache, dizziness, nausea, and lightheadedness can be common if you aren’t careful to hydrate and eat something.

In hot temperatures, you will dehydrate more quickly and will need to rehydrate along the way. This is the water bottle I carry – the hand strap makes it very comfortable to bring along, and it holds 18 ounces. I keep my water bottle in the fridge so it’s cold when I head out, since cold water (vs. room temperature) helps keep your core temperature low. (You could also soak your hat at the start of your run to help you stay cool.) If you can stop by a water fountain on your runs, that’s great too.

Remember, if you aren’t sweating when it’s very hot and/or humid, that’s a symptom or sign you are dehydrated. While you may not be dripping in sweat (especially if you live in a dry climate), pay attention to areas where you can confirm that you are actually sweating (e.g. hairline, waistband, bra straps). Sweating is crucial to keep you cool; when sweat evaporates from skin, it also helps remove some body heat. And if that process isn’t happening because you’re dehydrated, you’ll overheat more easily, and you may end up in a scenario where you need emergency medical assistance. You can actually learn how to calculate your sweat rate, if you think that might be helpful (it doesn’t look very easy to me, ha!).

2. Be sure you are well fueled

Aside from being hydrated, make sure you’re fueled before you head out. Remember, all runs will feel harder in the heat, so you’ll want to make sure you aren’t running on empty.

In the summer, I like a couple dates or a banana with peanut butter. Giddy Up Bites from Run Fast Eat Slow are great too– I keep them in the freezer. Cold food, cold water, happy me. Making sure you’re well-fueled is also a key to avoid muscle cramps, heat cramps, and heat exhaustion which are common in extreme heat. These are my favorite things to eat before a run.

3. Wear light, wicking clothing

Wear something lightweight, breathable, and sweat-wicking (light colored helps, too). Here’s what to wear running, along with my favorite gear. Be sure to wear a supportive sports bra. I wear a visor most days to keep the sun off my face. A visor, rather than a hat, ensures heat can escape my head.

If I go for sunglasses, they’re always Goodr sunglasses since they don’t slip down my face even on my sweatiest days, and the price can’t be beat.

And please, for the love of all that is good and wise, don’t wear cotton, especially if you live in a humid environment. Cotton fabric will trap the heat escaping from your body, hold onto your sweat and moisture, and make you hotter. If you’re careless, you could suffer a heat stroke. Be wise about what you’re wearing! BTW – if you need good running shoes, I have some favorites linked here.

4. Wear sunscreen 

After having three friends in their late 20s get melanoma, I take SPF seriously. I apply sunscreen before any run where I’ll be in the sun for any amount of time, even in the morning. My favorite face SPF is the OneSkin OS-01 FACE SPF 30+ (use code TERILYN15 for 15% off). It doesn’t leave that crazy white cast that some zinc-based sunscreens do, and it’s made with clean ingredients. I have a handful of favorite body sunscreens linked in this post.

5. Plan a shady route, or run in the off hours 

One of the best things you can do is run in the off hours—early in the morning or later in the evening, especially for long runs. The sun will be much more intense from 11 a.m. to 3 p.m., and often, 5-6 p.m. can be the hottest time of day. If you can get out early in the morning or wait until a little later in the evening, it’ll help a lot. You can check your weather app for the heat index and plan your run accordingly. Waking up early to run is hard, but so worth it.

When I was doing two runs a day while training for the 2018 Boston Marathon, I had my second easy run in the evenings, and it quickly became a favorite way to unwind after a long day.

6. Start (and stay) slower than normal

In the winter, you start slowly to allow your body extra time to warm up in cooler temperatures. In the summer, you want to start slowly so your body temperature and heart rate don’t spike as early on in your run. That will help your run feel a little better for a little longer.

A good rule of thumb is that your pace will be about 20-30 seconds slower than your “normal” pace. But some days, you may run 90 seconds slower. Or more. It’s ALL OKAY. Just slow down. It’s not a big deal. I promise. If it helps, brag on Strava about how much slower you can run when it’s hot – make that your claim to running fame.

And remember that EVERYONE is slower in the heat. It’s science. It’s not just you. This temperature calculator is handy to see how the conditions will impact you on any given day. And the Dark Sky app will show you what time of day the Dew Point is the lowest. (Side note: It’s one of the few apps I’ve paid for because it’s super handy when planning runs around wind, rain, temps, everything. I find it’s more accurate than the iPhone weather app.)

7. Run by effort & take walk breaks

Run by effort, not your typical pace in high temperatures. If you have an easy day, run a pace that allows you to say complete sentences. If you have a workout, either adjust your interval/tempo pace or run the effort you should be feeling for the particular intervals. Don’t let a training plan override common sense.

And don’t be too uptight or stubborn to take walk breaks. I often take walk breaks during summer runs. It’s usually only 30-60 seconds but it helps a lot to have a little breather (this is a great tip for beginner distance runners in general).

If you’re not feeling strong, SLOW DOWN! And if you feel dizzy or lightheaded, STOP RUNNING IMMEDIATELY. Take the heat seriously. If you’re not feeling better after slowing down and drinking some water, seek medical attention.

8. Run with someone or tell someone your plans

If you can find a running buddy, it really makes the most miserable conditions a bit more tolerable!

If you don’t have anyone to run with, make sure you let someone know when you’re running and when you plan to be back. This is a good habit for all your runs, not just hot ones. I always let my husband know my running plans, including when I’m leaving, roughly how long I plan to run and the route I’m taking.

9. Pour Water ON your body, not just in it

The goal with this is to keep your core body temperature down as much as possible. If you ever watch elite runners during a race, you will likely see this. I pour it on my head and down the back of my neck. It might seem intense or silly, but it seriously helps! Some people swear by putting cold water on their wrists.

I employed this strategy during the 2019 Boston Marathon and it’s part of the reason I felt strong the entire race, even as temps rose.

10. Listen to your body

Bottom line – be smart. Your life doesn’t depend on hitting a certain pace or distance. But it can be life-threatening if you don’t pay attention when your body is screaming at you. There will always be another run.

What’s your best advice for hot runs? Any gear you swear by?

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