Home Activewear How to survive running in the heat (plus best running gear)

How to survive running in the heat (plus best running gear)

by Shoshana Sue

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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 absolutely right!

You have to win a few arguments with yourself in order to start running.

A beginners guide for running in the heat and What to wear when running in summer

Once you are over that hurdle and are 100% into this thing called running, you will literally run into another obstacle at some point – the weather.

Running in the heat or cold is a battle on its own and if you want to win that battle too, you need to have the best running gear for summer or winter.


How to survive running in the heat plus the best summer running gear



Helpful resources:

8 Tips for Running Safely Alone or at Night

21 Awesome Running Motivational Quotes For Your Next Run

Asics Gel Pulse 9 Running Shoes Review

1. DONT RUN BETWEEN 10am & 4pm

In cooler months you have the freedom to go running at almost any time of the day. During summer, however, that liberty quickly disappears and you have to adjust your schedule and run when the temperature is cooler.

To get the most out of summer running, you should avoid running during the hottest hours of the day, that is, between 10am and 4pm.

The best times to head out for a run in summer are in the early hours of the morning or late evening when the temperatures are much cooler and tolerable.

However, if you are training for a race that falls between 10 am and 4pm, then you may need to disregard this rule and train according to race times.



In summer, your skin is more exposed to the sun than in other seasons hence you need a sunscreen to prevent damage to your skin caused by the sun’s ultraviolet (UV) rays.

Chances are that you will be sweating up a storm when running in the heat, and so you need to use a sunscreen cream that will not easily run down along with the sweat, or one that does not rub off when you wipe off the sweat.

Great waterproof sunscreens include the Banana Boat Sports Performance lotion, Neutrogena Beach Defense, and for those with sensitive skin, the Sun Bum Original Moisturizing Sunscreen Lotion is one of the best running gear for summer.



Staying hydrated all day even when you are not running is very important for anyone’s health. More so important is when you are engaged in vigorous exercise such as running in summer.


If your running route is equipped with waterholes along the way, then you can get away with not carrying your own water. But if there are no water fountains along the way and your run is 30 minutes or longer, then you have to bring along a hydration pack or water bottle.

An amazing way to carry a water bottle on a long run is by having something like this running belt which comes with two water bottles and a pocket that can fit a smartphone or any of your running essentials.

So How Much Water Should You Be Drinking In Summer?

I aim for at least three litres of water every day, every season but I will not say this is how much water you should also be drinking.

They are various factors that will determine how much water you need to drink daily. Usually, the colour of your urine will give you a more accurate indication as to how hydrated or dehydrated you are.

A pale yellow or clear urine colour is a good sign that you are well hydrated and this is what you should be shooting for.



how to run in the heat. What to wear when running in summer. Running gear

Cotton absorbs but retains sweat and this is why runners avoid any running attire that is made from 100% cotton material. Rather, you buy clothes made from synthetic material because they wick away moisture and keep you dry.




Beat the heat by learning the tips and tricks for hot weather running. Best summer running tips and how to stay cool during summer running plus the best gear for hot weather running

There are a few running gear that you have to have no matter what, when running in the heat.

1. Cap or Visor

The best cap or visor for running when it is hot and sunny is one that is lightweight, breathable, wicks away the moisture and importantly, one that will shield you from the sun.

The TrailHeads Race Day Performance Running Cap  is a great option and if you prefer a visor to a cap, the Adidas Women’s adiZero II Visor is simply amazing for running.


2. Shorts

When it comes to picking the best shorts for running, the best are the ones that will not cause your thighs to rub together. Chafing is not only irritating but can also be very painful.

To avoid chafing, shop for a pair of running shorts that has side splits for breathability, or sometimes built-in, tighter underwear which can prevent or reduce chafing.


Running shorts for women that always win hearts include Under Armour women’s play up shorts, and NIKE women’s tempo shorts 

If you already own shorts that cause chaffing or are just prone to chub rub, you can remedy the situation by applying good old petroleum jelly or Body Glide Anti-Chafe Balm to the area before exercise.

3. Socks

Whilst you may wish to ‘bless my cotton socks’ for this well thought out guide for the best running gear for summer, just don’t be tempted to head out and buy cotton socks for running while you are at it.

As in the point above, you should always avoid any workout clothes that are made from 100% cotton. Cotton socks don’t have the ability to wick away moisture and they will retain sweat and stay wet while you run and this may cause friction, and lead to blisters.

ASICS women’s cushion low-cut socks, Coolmax socks, and the Balega running socks  are one of the best socks for running because the fabrics they are made from are specially designed to wick moisture.


4. High Impact Sports Bra

Running is a high impact sport and so you will require nothing less than a high impact sports bra to provide you with firm support. Good sports bras for runners include Wacoal underwire sports bra and Victoria’s secret incredible sports bra.


5. Lightweight Tee

Whatever your style preference for running tops, you must remember to always go for breathable and quick drying fabrics that will keep you cool while running.

Tank tops like NIKE women’s pro cool, and Reebok women’s dynamic fitted performance racerback tank tops are amazing for summer runs.

6. Shoes

Good running shoes are a must and should always be the first on your list of the running gear. If you have no clue what the best running shoe is and what you should look for when buying running shoes, this guide on how to buy running shoes will answer a few questions for you.

Great picks for the best running shoes include the Asics gel shoes, Brooks Glycerin 14  and Saucony Women’s Cohesion 11


Are you a seasoned runner? What is your best running gear for summer? Share your best tips for running in the heat in the comments below.

The best times to head out for a run in summer are in the early hours of the morning or late evening when the temperatures are much cooler and tolerable.
BEST RUNNING GEAR FOR SUMMER - WOMEN- STAY AWAY FROM COTTON FABRICS Cotton absorbs but retains sweat and this is why runners avoid any running attire that is made from 100% cotton material
Running in extreme heat or cold is a battle on its own and if you want to win that battle too, you need to have the best running gear for summer or winter.

Hot weather running gear. Tips for running in the summer and stay cool and hydrated

Tips for running in the summer and stay cool and hydrated. Hot weather running gear

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chubskulit rose May 14, 2018 - 10:06 am

I haven’t run in two weeks, I hurt my leg with the 2 10ks I did. When my leg is okay to run again, I will definitely need new pair of shoes.

Alli Smith May 14, 2018 - 10:49 am

Neutrogena Beach Defense is my favorite sunscreen. I’m more of a walker and can’t wait to check out all the gear you recommended.

Amber Myers May 14, 2018 - 12:21 pm

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!

Sarah Bailey May 14, 2018 - 12:59 pm

these sound like some great tips, I can’t imagine the differences the body goes through in hot and cold weather when it comes to running.

Ashley May 14, 2018 - 1:07 pm

I’ll have to keep this list in mind if I take up running again. I’m really bad about sticking with it lol

Heather May 14, 2018 - 1:35 pm

These are all great tips! I haven’t run in years. Usually I just walk but I’m dying to go out and run again.

Melissa Chapman May 14, 2018 - 1:47 pm

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.

candy May 14, 2018 - 2:20 pm

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

Joanna. Everyday Made Fresh May 14, 2018 - 3:10 pm

I’m not a runner but these seem likw great tips. I couldnt imagine running here in Florida between 10 and 4.

valmg @ Mom Knows It All May 14, 2018 - 4:37 pm

I don’t run. Some of your tips also make sense for children and teens going outside to play, and would let them stay as comfortable as possible on a summer day.

Kita Bryant May 14, 2018 - 5:34 pm

Running can be some very tough work! Making sure you have the right gear for it really goes a long way.

Tasheena May 14, 2018 - 7:00 pm

These are wonderful tips. I can’t wait to implement some of them. I love your suggestion on not running between 10am and 4 pm.

Jenn@Engineermommy May 14, 2018 - 11:00 pm

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.

Wendy May 14, 2018 - 11:49 pm

My daughter is an elite runner and will appreciate these great tips! I agree on the importance of the sunscreen that will stay on!

Heather May 15, 2018 - 12:26 am

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!

Ricci May 15, 2018 - 3:18 am

I absolutely hate running but it is the best cardio so I suck it up anyway, LOL! I need to get a new sports bra!!

Karen Morse May 15, 2018 - 4:38 am

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!

Carol Cassara May 15, 2018 - 4:59 am

Good reminders for people who are thinking about continuing their running this season. It’s important to apways have water with you. Awesome choices for gear as well!

Alison Rost May 15, 2018 - 5:00 am

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.

Asics Gel Pulse 9 Running Shoes Review August 21, 2018 - 7:54 pm

[…] Related post: Summer running tips and best running gear for summer […]


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