Between the long days and the balmy evenings, many runners experience a wave of motivation as summer approaches. Then they step out in the hottest part of the day and reality hits. So how does a runner take advantage of the warm season without getting bogged down by summer temperatures? Here are some tips and gear that can help you crush your runs when the weather starts to sizzle, including how to be prepared and what to wear.
What to Know About Running in Hot Weather
Don’t wait to hydrate. If you’re planning on a summer run, start your day with extra hydration. Drink a couple extra glasses of water when you get up and pay attention to your water intake throughout the day to stay hydrated. Some runners use sports drinks or energy gels to increase their electrolytes, which can help your body use and retain moisture more efficiently. If you’re planning a run in the heat, make sure you’re getting enough potassium and sodium from your diet.
Time your run for maximum chill. If you can, it’s a good idea to schedule your summer runs for the coolest part of the day — try early morning or evening when the sun is lower. Check the weather forecast and try to avoid running during the hottest part of the day, which is usually in the afternoon.
Shade your summer run. Summer is the best season for runners to explore local parks and trails. Shady, wooded areas with dirt or gravel trails tend to stay cooler than asphalt sidewalks or paved roads near traffic. Scout out nearby spots with trees, grass and unpaved trails for running on hot days.
Block the rays. Sunshine goes right along with summer temperatures, so make sure you’re covered with some sweat-resistant sunscreen and a hat.
Go ahead, slow down. When you’re running in the heat, your body is exerting more energy to keep you cool, which means your “comfortable pace” might not feel so comfortable anymore. That’s okay! It’s all part of the summertime running experience. Start at a slower pace than you would in cooler temperatures and pay attention to how you feel, not how fast you’re covering ground. It takes time — up to two weeks or more — to acclimate yourself to running in the heat. Even with practice, you may not set any personal records during July and August, but the extra conditioning is likely to pay off when cooler temperatures roll in.
Gear for Running in the Heat
The best running clothes for hot weather have everything you need to stay cool — and nothing you don’t need. Look for running tops and shorts with mesh panels for ventilation and thin, sweat-wicking fabrics. Check out some of our summer run picks:
Support, cushioning and maximum airflow: Everything your feet need to keep running as temperatures climb. With breathable HEAT.RDY uppers made using recycled materials, these sneakers stay ventilated and comfy for even the most grueling summer runs. The segmented Boost cushioning gives you energy return every time your foot hits the ground, keeping your stride fresh and your mind free to focus on the trail ahead.
Made with 100% recycled polyester, the HEAT.RDY running tee keeps you cool in sweat-wicking performance fabric that moves moisture away from your skin. Jacquard mesh panels around the collar and the underarms provide extra airflow right where you need it, so you can catch a breeze during hot weather workouts.
With a sweat-proof zip pocket and breathable inner mesh briefs, these running shorts are ready to go the distance even during the dog days of summer. The moisture-wicking material provides ventilation and just enough protection from the sunshine.
On your list of running gear for hot weather, a cooling and shade-providing hat should be at the top. A light-colored hat with reflective details keeps your head cooler, shades your face from the sun’s rays, and gives you more visibility when you’re out on the road. Grab an AEROREADY running cap made with breathable fabric that wicks moisture and a curved brim for more shade.
With some preparation and a few key pieces of breathable gear, running in the heat can go from punishing to downright pleasant. Start slow and take advantage of mornings and evenings when the weather’s a bit cooler, and you won’t have to worry about missing out on your workouts just because it’s a little toasty out. Pretty soon, summer might be one of your favorite times to get out for a run.