How to Run In the Heat (Top Tips & Tricks)

Learning how to run in the heat can be mastered by dressing for the weather, staying hydrated, pacing yourself, and developing strength and mental endurance.

 A wise person once said, “Running is nothing more than a series of arguments between the part of your brain that wants to stop and the part that wants to keep going.” And they were right!

You have to win a few arguments with yourself to start running, especially in extreme temperatures.

The article discusses tips to help new runners run better in the heat and humidity without getting tired.

Learning how to run in the heat can be mastered by dressing for the weather, staying hydrated, pacing yourself, and developing strength and mental endurance.

Helpful resources:

How to Run In the Heat (Tips and Tricks for Beginners)

1. Avoid running between 10am & 4pm

In cooler months, you can run at almost any time of the day. However, in summer the freedom to run at any time of the day quickly disappears.

As you adjust your scheduler to run only when it’s cooler, you should avoid running during the hottest hours of the day. The hours between 10 am and 4 pm are usually the hottest and should be blocked off from vigorous physical activity.

The best times to head out for a run in summer are early mornings or evenings when it is much more tolerable.

However, if you are training for a race that falls within the hottest hours of the day, you may need to disregard this rule. In this case, you should train according to race times and weather conditions.

running in heat and humidity

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2. Stay hydrated

Staying hydrated all day when you aren’t running is important for your health. What’s even more important is to drink a lot of water when doing vigorous exercises such as running in the heat.

It’s essential to drink water all day if you are running and at least an hour before heading out.

If your run is 30 minutes or longer, you may need to also hydrate during the run. You may not need to carry a water bottle if your running path has waterholes along the way.

On the other hand, if you are training for a marathon or doing long runs, you may need to bring a hydration pack or water bottle.

A great way to carry a water bottle on a long run is by having a running belt that has a water bottle pouch and a pocket that can fit a phone, car keys, bank card, cash, or any of your running essentials.

When is it too hot to run outside

So, how much water should you be drinking in summer?

While I aim for at least 2 liters of water every day, every season, I cannot say that this is how much water you should also be drinking.

Various factors will determine how much water you need to drink daily. Usually, the color of your urine will give you a more accurate indication of how hydrated or dehydrated you are.

A pale yellow or clear urine color is a good sign that you are well-hydrated, and this is what you should be aiming for.

3. Use sweat-proof sunscreen

In summer, your skin is more exposed to the sun than in other seasons. To protect your skin from sun damage, you need sunscreen for runners.

Because you’ll likely be sweating up a storm when running in the heat, you should also ensure that your sunscreen is sweat-resistant to avoid it trickling down your body along with sweat.

The best sunscreen for running in the sun is one that won’t wipe off when you wipe off the sweat.

Great waterproof sunscreens include:

4. Avoid cotton fabrics

As a runner, you should avoid any running attire made from 100% cotton because cotton absorbs but retains sweat.

Opt for running clothes made from synthetic material because they wick away moisture and keep you dry.

Wearing light colors will also help you lots when running in the heat.

Avoid cotton fabrics when running in heat and humidity

Related: Running leggings that don’t fall down

5. Pick a shady running route

In summer, you should avoid running in open spaces. Ideal running routes in summer should have enough shade to protect you from the scorching sun. You can use apps to plan your runs around tree-lined and grassy areas.

6. Don’t push yourself

While it may seem like you need to push yourself to get through a difficult run, running at a slower pace is more sensible when running in the heat.

Running at an easy pace will allow the body to gradually adapt to the heat and reduce the risk of heat exhaustion.

Running at an easy pace When it is hot to run outside

7. Don’t forget running sunglasses

Just as your skin needs protection from UV rays, so do your eyes. Running sunglasses will help prevent eye strain from the bright sunlight, and also protect your eyes from dust, wind, or insects.

how to run in the heat and humidity

20 thoughts on “How to Run In the Heat (Top Tips & Tricks)”

  1. I need to keep these in mind. I do try to jog daily. I always try to get it over with in the morning so it’s not hanging over my head. I always wear sunscreen. I’m in Texas, and it gets hot fast!

  2. I don’t ru outside but my husband does all year round. This weather is great for running and he is usualy done by 9AM to avoid the heat. He does wear cotton tees so he has to switch that up.

  3. I have a son and daughter that both like to run. Not me I am the walker now at my age. Will have to show them this post so they can read it for themselves

  4. If you’re an all seasons runner, these are really important tips to keep in mind. I don’t think I can run in true summer heat, but even in the spring I love to power walk, and these are still important.

  5. I need some more sports bras and better running shoes! I plan on getting up early before my husband goes to work this summer and running so that I don’t have to drag the kids with me. They would surely complain!

  6. Good to have everything that you need for running especially during the summer or winter. They’re both the most intense season for doing anything outdoors. I think these are perfect!

  7. I always run either during the morning or the evening when it’s not too warm outside. I think that keeps me safe from heatstroke and all that. But these are important reminders.


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