Tips for surviving a run in brutal summer heat

The heat that comes with summer can be dreadful when it's time to work out. The warmer the weather, the harder and (if you don’t properly take care of yourself) more dangerous it is to go on a run. Your heart rate can rise rapidly and breathing is more intense than at your usual running pace. So how are you going to be able to get in a good run once temps are rising? Luckily, we have a couple of tips for getting your jog on and beating the horrible heat.


Water will definitely be your best friend when it comes to your workouts. It’s important that you’re drinking cold water before, during and after your workouts so you don’t pass out from dehydration. For runs longer than 40 mins, research suggests having a sports drink every 15 to 20 minutes to fuel muscles and balance electrolyte levels. 


Plan on running when the weather is cooler than usual outside, AKA during the morning or evening. The air quality is much better especially in the morning since ozone levels will increase after dawn, during midday and again in the early evening. Try to avoid running between noon and 3 p.m. when the heat levels peak.


Okay, so you can just wear a sports bra and spandex if you really want to. But you don’t HAVE to if you don’t feel comfortable. Just make sure they’re lightly colored—dark clothing in blazing sunlight is just not a good route to take. You should also accessorize with sunglasses that filter UVA & UVB rays, a hat/visor and waterproof sunscreen to protect your face and eyes. 


Please don’t try to overwork yourself in burning hot weather. Run at your typical pace and, if you think you can do a little more, go for it. But make sure you’re adding 4-8 minutes of cool down breaks every once in a while. It’s important to manage your body’s core temperature and not allow it to increase too much so that you don't risk passing out. Note: If there is a heat alert or poor air quality day, take the workout indoors. Make sure you’re training smart.


Find a nearby park or trail with trees that provide a good amount of shade on the path. It’ll keep your body temperature cooler and won’t put you much at risk for an intense running sunburn.

Now get out there and hit the track. Happy running!

What are your tips for running in the summer heat?

Photo credit: Adidas


by Danielle Bryant | 5/3/2016