Tips to enjoy your summer runs

Gifted. To a non-runner the idea of going for a jog on a cold winter morning might seem like a challenge, but as someone who loves to run I find it’s actually in the hotter months that running is the hardest. Exercise quickly warms you up so when the temperature is already hot, how can you go for a run while staying comfortable and safe? These tips will help ensure you can keep running throughout the summer months without getting too hot.

These suggestions are designed for people already running regularly, regardless of pace or distance. A heatwave is not the time to start a couch to 5k, but if you are already making progress on a training plan, warm weather doesn’t need to be an excuse to stop.

15 Tips For Running Safely In Hot Weather

Prepare For Success

Timing

In warmer weather you might have to adjust your preferred time to run to match the coolest part of the day, in the UK this is usually early morning (around 6am or 7am). If you don’t normally head out early remember that your muscles and joints will need more time to warm up if you aren’t long out of bed so make time for stretches and start off with a slower pace to avoid injury.

Weather apps are your best friend when planning your run as they will give you a good idea, hour by hour, what the expected temperature will be. Remember to check the “feels like” temperature too, if there is little breeze, no cloud cover or it’s particularly humid it will feel even hotter. Look at the weather across the week and try to plan your runs for the cooler days or when there is more cloud cover.

Hydrate

In hot weather you will sweat more than normal, but when it’s really hot or windy the sweat can evaporate quickly so you might not realise how much liquid you are losing. In warmer weather make sure you are well hydrated before you go out, if that’s for an early morning run you need to drink enough before you go to bed.

Even if you don’t normally take water with you on your run you should consider it when conditions are hotter than you are used to. Taking regular sips will help your body more than drinking lots in one go. Even if you don’t drink it on your run, you can cool yourself down quickly by splashing some on yourself.

Help keep your water cool on longer runs by filling your water bottle up a partially with water and popping it in the freezer. You can then top up with water when you are ready to go out.

Essential Gear

What you wear when running is always important. In hot weather the right clothes should help you stay cool while providing some protection from the sun. A light, breathable fabric is ideal. You might also want to choose some lighter trainers and soft cotton socks that will stop your feet getting too hot. Paler fabrics are often best, but if you choose well engineered clothing like the adidas running tops with CLIMACOOL+ they will help keep you feeling cooler and dry. I like a loose racer back top with stretchy, fitted shorts that stay in place and don’t rub (ideally with sweat wicking material). You might want to switch up your normal ladies black trainers for something lighter too.

It’s personal preference whether you want to wear a hat or visor to keep the sun off your face or sweatbands to help soak up some of that moisture. They can make some people feel hotter and others more comfortable, so do what makes you feel your best.

Smart Route Planning

Adjust Your Expectations

Hot weather is not the time to be aiming for a new PB. You want to slow down as the heat rises because your body will be working harder just to cover the normal distance. Focus on the effort level you are putting in rather than pace. 

Plan Routes With Shade

If there is no cloud cover you will want to plan routes with shade to help you feel cooler. Running through woodland is a great way to get natural shade and the ground will be cooler than pavement, but if you are an urban runner, or just feel safer in busier places, go for tree-lined streets or choose the side of the street which has shade from buildings (this is another benefit of running early or late as the sun will be lower and shadows longer).

Pavements get really hot on sunny days and they retain the heat even after the air temperature drops. If you are running on the street or surfaced paths through parks, an early run is going to be better.

While you won't get much in the way of shade, another great place to run in hot weather is along the coast as there will often be a sea breeze that will keep you cool. Remember sweat will evaporate faster in these conditions though so drinking water regularly is extra important. A coastal run could have the additional benefit of a cooling paddle at the end too (try to avoid getting sand in your running trainers though).

Water Stations

For longer runs you might want to plan routes past water fountains or arrange someone to meet you to switch your water bottle part way. While hydration vests can hold a lot of water and they are growing in popularity, you will want to balance out the need to carry larger amounts of water with the increased discomfort and heat from wearing a vest.

Essential Safety Measures

Protect Your Skin

Suncream is essential if you are going to be out in strong sun for any amount of time. Aim to apply the cream 30 minutes to an hour before you go out to give it time to absorb in. Look for creams designed for sports so it wont run off with your sweat. The wrong suncream can make it harder for your body to sweat and cool down. Choose a formula that won't block pores and is sweat resistant. Try to choose clothing with SPF cover so you don’t need to apply suncream under your clothes. For long distance running choose long lasting sports sunscreen so you don’t have to reapply it during your run. Remember areas like the tops of your ears and the back of your neck, calves and thighs.

Signs of Problems

Dizziness, nausea, headaches and cramping are all warning signs that your body is working too hard and you need to cool down quickly to avoid heat stroke.

Even if you don’t normally sweat much, the hotter it gets the more you should sweat. This is an essential way your body helps you to cool down. In humid conditions you might find the moisture stays on your skin and clothes for longer, whilst on windy days or if the heat is dryer, the sweat might evaporate more quickly. If you find you stop sweating it can be a sign your body is really struggling. Other more advanced warning signs are confusion and feeling faint. Find more information about heat stroke here.

If you think you are getting too hot: stop running, head to the shade, have a cool drink and use some water to cool yourself down. If you do not improve or you are showing more advanced signs of heat stroke alert an emergency contact straight away telling them your location and how you are feeling.

Smart Training Strategies

Acclimatise Gradually

While the British weather can be unpredictable with heat waves coming out of the blue, where possible give your body time to adjust to warmer weather, starting with shorter sessions and gradually increasing the duration as your body adapts.

Split Your Workouts

Consider shorter runs or going out more often rather than longer sessions to give your body more time to recover. For instance you might want to go for a short run in the morning and in the evening rather than one longer one, or run for a short period multiple days in a row if you normally alternate days.

Run Buddies

It can be hard to spot when we are struggling so hot weather is a good time to run with others. You can help remind each other not to push yourselves too hard, to drink regularly and if anyone does start to feel unwell there will be people around to help.

If you don’t have a running group or friends you can go out with then make sure you have someone tracking your run remotely (there are lots of apps that will allow this, even WhatsApp can be set up to share your location with someone specific for a period of time). Let them know your route and when you expect to be home. While this is good practice for all runs, it’s particularly important in sub-optimum conditions.

Have A Back Up Plan

If you want to push yourself more than the weather will allow then the answer is to switch your workout to something indoors with air conditioning. Plan a swim, do a circuit class or run on a treadmill. Strength training or yoga will complement your normal activities and might mean your performance actually improves when the heat level goes down and you start running again.

Recovery and Maintenance

Have A Cold Drink Ready

The days I am organised and have a large glass of water waiting for me at the end of my run I am really grateful. You need to give your body time to cool down and recover. An ice cold shower can be a great way to cool down, but too extreme a temperature change might be a shock so have a cold drink of water and wait a few minutes to adjust first before washing off all that sweat. 

Electrolyte Rebalance

Remember it’s not just water you will have lost during your run, but electrolytes too so if you have been sweating heavily you might want a sports drink with electrolytes or a snack before you hit the shower. You don’t need expensive products; foods with electrolytes include: oranges, watermelon, bananas, nuts (eg peanuts and almonds), raisins and yoghurt. If you are running longer distances then you might want to add hydration tablets to your water, but if you are running for under an hour (and are relatively fit) this shouldn’t be necessary.

Log Your Progress

Whether you track your performance on an app or in a written journal, hot summer days are an important time to log how the run felt. Make sure to record the temperature, conditions, time of day and how it felt. This will help you identify the best conditions for you and help plan future runs.



Running in warm weather doesn't have to be a struggle. With proper preparation and these practical tips you can maintain your running routine safely throughout the summer months. Remember, listening to your body is crucial. There's no shame in adjusting your routine when the temperature rises and every runner will respond to heat differently.