Running during the summer can be ROUGH. After living in central Texas, and now Tennessee during a heat wave, I can confidently say it’s not to be taken lightly. The good news is you can totally run during the summer with the right precautions in place! NOTE: I am not a medical professional, so please consult your doctor for any medical advice! These are just the tips and tricks that I’ve used after years of HOT summer miles! Read on for my tips for running in hot summer weather.
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Hot Summer Running Pre-Run
Drink Electrolytes the Day Before Your Run
I have been guilty of forgetting this and paying for it the next day. But by popping a Nuun tab (or however you get your electrolytes) you will feel just a tad better during your run.
Dress Appropriately
Hot weather running is NOT the time to wear your cute new capris or long sleeve tech shirt. Wear tanks and shorts made of moisture-wicking material. Avoid wearing black! It baffles me when I see folks out there wearing long pants running in the heat!
Run When it’s the Coolest Out, Even if it Means Waking up Really Early
This might be a tough one, but get up EARLY to beat the sun. Check the weather and get your run done during the coolest time of the day (even if that means setting the alarm clock on a weekend). By doing this you will likely still be hot, but it will feel much more bearable than later in the day.
During Hot Summer Runs
Bring a Water Bottle or Hydration Vest
NEVER, I repeat NEVER run in the heat without hydration! You can use a bottle like the one I do, or go for a full-on hydration vest. Especially if you are running by yourself, you need to have hydration available.
Bring Electrolytes in your Bottle
When it’s super hot out and you are going for a longer run, electrolytes are KEY. Drinking water alone will not keep you hydrated, you need those electrolytes. By bringing your electrolytes in a bottle with you, you can stay hydrated on those sweaty long runs.
Carry Nutrition, Even if You Think You Don’t Need it During Summer Runs
Lately, I’ve been bringing a gel with me even on my shorter long runs (like 6 miles), and then BAM, I desperately need that gel to finish my run. So bring the nutrition, take the nutrition, your body is working MUCH harder in the heat so you will likely need more fuel than usual.
Wear a Visor and/or Sunglasses
Squinting into the sun can take a toll on your already taxed body during a hot run. Don’t forget the wear sunglasses and/or appropriate headgear.
Sunscreen
This is a no-brainer but wear sunscreen. You don’t want to be a lobster after your run (or you know, get skin cancer).
Manage Your Expectations During Summer Runs
Running during the hottest months of the year is really hard! Manage your expectations and understand that you will probably be slower. That’s okay! You know what? Once that fall race comes, you will feel amazing and fast in the cooler months.
Hot Summer Runs Post-Run
Cooler with Ice Packs, and Cold Towels
If you are not going to be finishing your run at home, bring a cooler with you! Pack more water, ice packs, and cold towels. I used to do this after my summer runs in Austin Texas, and it was a lifesaver! If you are finishing at home, grab a cool bottle of water and ice from the freezer!
Hydrate and Electrolytes in the Summer
Take another electrolyte beverage, your body certainly needs it! After pouring sweat from running, you will be in a hydration deficit, so replenish!
Food!
Also, eat some fast-acting carbs to perk up. Kick back and relax, you earned it!
Hot Summer Running Bonus Tip
Run on a Treadmill or Skip a Run
All this being said, if you feel like running on the treadmill because of the heat DO IT! There is no shame in treadmill running! I’ve been doing a treadmill run the day before my long run since I know I have a hot run the next day. This has been saving me from feeling completely drained during my long run. Also, skip a run if you need to! ALWAYS listen to your body. If you need to recover from a tough workout, recover. There is no medal for pushing yourself past your limits, or worse yet, getting injured.
There you have it! My tips for running in HOT summer weather. Don’t forget to listen to your body, and SLOW DOWN if you need to. It’s ok! Cooler temps will be here before you know it (or at least that’s what I keep telling myself 
).
Need a little more motivation to get out there and RUN? Read my Reasons to Sign Up for a Race to help get you out the door!
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