Summer Survival Guide: Tips for Running in the Heat

Running in the heat can be a challenge, especially in the peak of summer. As the temperature rises, so do the number of hazards associated with running in the heat. It’s no secret that runners prefer to run in cooler temperatures. However, with the summer months come longer days and a greater opportunity to get outside and log some miles. 

In this blog, we’ll cover everything you need to know about running in the heat and how to do it safely. 

Understanding the Challenges of Summer Running

The summer months bring a unique set of challenges to runners. The most obvious challenge is the heat. However, other factors like humidity, air quality, and UV index can also impact your runs. 

Temperature

During the summer, the temperature can vary significantly. In some regions, the temperature may only reach the 60s to 70s. In other areas, the temperature may regularly exceed 90 degrees Fahrenheit. As a result, runners need to be mindful of the temperature and adapt their running routine accordingly.

Humidity

While the temperature gets a lot of attention, humidity is actually a better indicator of the heat stress your body will experience. When the humidity is high, your body’s ability to cool itself through sweat is reduced. As a result, you may find it more challenging to run in the heat on a humid day than on a dry day.

Air Quality

During the summer months, forest fires are a common occurrence in many parts of the world. Even if you don’t live in an area that’s directly impacted by a forest fire, the smoke and poor air quality can still affect your runs. It’s important to monitor the air quality in your area and adjust your runs accordingly.

UV Index

The UV index measures the strength of the sun’s ultraviolet (UV) radiation. A high UV index indicates that the sun’s rays are strong and can cause sunburn, skin damage, and eye damage. As a runner, it’s important to be mindful of the UV index and take steps to protect your skin and eyes.

How to Run in the Heat

While running in the heat presents several challenges, it is possible to run safely in the summer. With the right preparation and awareness, you can continue to enjoy your runs throughout the summer months.

Choosing the Right Time of Day

During the summer, the time of day that you run can have a significant impact on your overall running experience. As a general rule, early morning and late evening are the best times to run in the summer. During these times, the temperature is typically the lowest, and the sun’s intensity is reduced.

However, we understand that it’s not always possible to run at these times. If you’re someone who runs during the middle of the day, it’s even more important to be mindful of the other factors that we’ve mentioned. Whether you’re running at 6 am or 2 pm, always be mindful of the humidity, air quality, and UV index. 

Proper Hydration: How Much and When

Hydration is perhaps the most important factor to consider when it comes to running in the heat. As the temperature rises, your body’s need for water increases. Additionally, the amount of sweat that your body produces may also increase. Without proper hydration, you may experience dehydration, heat exhaustion, or heat stroke.

Before heading out for a run, it’s important to ensure that you’re adequately hydrated. We recommend drinking 16-20 ounces of water or an electrolyte drink in the 2 hours leading up to your run. If you’re running in the morning, this may require waking up extra early to allow time for digestion. 

During your run, it’s important to listen to your body and make hydration a priority. Always seek help if you are feeling sick, dizzy, or nauseated. We recommend running with a handheld water bottle or a hydration vest. This will allow you to drink water as needed without having to stop your run. 

After your run, it’s important to continue hydrating. We recommend drinking another 16-24 ounces of water or an electrolyte drink to replenish the fluids that you lost during your run. 

Wearing Suitable Running Gear

The right running gear can make all the difference in running in the heat. We recommend wearing moisture-wicking and lightweight clothing. Running apparel that is made from technical fabrics is designed to pull sweat away from your body and promote airflow, keeping you cool. 

It’s also a good idea to wear a hat and sunglasses to protect yourself from the sun’s rays. Running in the heat can make you more susceptible to heatstroke and sunburn, so it’s important to take precautions. 

How to Prepare for a Summer Run

Before you head out for a run, it’s important to take some time to prepare. By taking the time to prepare, you can help ensure that your run is safe and enjoyable.

Pre-run Preparation Tips

Before you head out for a run, take some time to do the following:

• Dress appropriately: Wear lightweight and moisture-wicking clothing. 
• Apply sunscreen: If you’ll be running during a time when the sun is strong, be sure to apply sunscreen to any exposed skin. 
• Hydrate: Drink 16-20 ounces of water or an electrolyte drink in the 2 hours leading up to your run. 
• Static stretch: Take 5-10 minutes to stretch your muscles. Focus on stretching your calves, hamstrings, quadriceps, and hip flexors. 
• Warm-up: Start with a 5-10 minute warm-up. A light jog or a brisk walk is a great way to warm up your muscles. 
• Check the air quality: If the air quality is poor, consider running indoors. 

How to Run in the Hot Weather Safely

As you head out for your run, keep the following tips in mind to help you stay safe and comfortable:

• Stay hydrated: Listen to your body and drink water as needed. 
• Be mindful of the temperature: If the temperature is too hot, consider altering your run. 
• Watch for signs of heat-related illnesses: Be aware of the symptoms of heat exhaustion and heat stroke. 
• Adjust your pace: If you’re feeling fatigued, consider slowing down your pace. 
• Seek shade: If you start to feel overheated, find a shaded area to rest. 
• Know when to stop: If you experience symptoms of heat exhaustion or heat stroke, stop your run and seek medical attention. 

Running in the Heat Benefits

While running in the heat presents several challenges, it can also be incredibly beneficial. When done safely, running in the heat can help you acclimate to the higher temperatures and become a more efficient runner. The key is to be mindful of the risks and take steps to mitigate them. 

Recognizing Heat-Related Health Risks

As we’ve mentioned, running in the heat comes with several health risks. It’s important to be aware of these risks and know how to recognize the symptoms of heat-related illnesses. 

What Temperature is Too Hot to Run?

The temperature at which it becomes unsafe to run varies from person to person. Factors like your age, fitness level, and overall health can impact your body’s ability to regulate its temperature. As a result, it’s difficult to provide a specific temperature at which it becomes unsafe to run. 

Instead, we recommend paying attention to the apparent temperature. The apparent temperature takes into account the temperature and the humidity, giving you a better idea of the heat stress that your body will experience. 

Signs of Heat Exhaustion and Heat Stroke

Heat-related illnesses can range from mild heat exhaustion to more severe heat stroke. It’s important to be aware of the symptoms of these illnesses so that you can take action if they occur. 

Common symptoms of heat exhaustion include:

• Heavy sweating
• Weakness or fatigue
• Dizziness or lightheadedness
• Nausea or vomiting
• Headache
• Muscle cramps

If you experience symptoms of heat exhaustion, it’s important to take action immediately. We recommend stopping your run and finding a cool, shaded area to rest. Drink water and apply cool compresses to your skin to help lower your body’s temperature. 

Adapting Your Running Routine in Hot Weather

During the summer, it’s important to be mindful of the temperature and make adjustments to your running routine as needed. By making small adjustments, you can continue to enjoy running throughout the summer.

Alterations in Distance and Speed

One of the most effective ways to adapt your running routine is to make alterations in your distance and speed. As the temperature rises, you may find it more challenging to maintain your regular pace. We recommend slowing down your pace and reducing your overall mileage. 

It’s also a good idea to incorporate walking breaks into your run. Walking breaks can help you manage your body’s temperature and prevent overheating. As a general rule, we recommend listening to your body and seeking help if you are feeling sick, dizzy, or nauseated.

How to Get Used to the Heat

If you live in a region where the summer temperatures are particularly high, you may want to consider acclimating to the heat. Heat acclimation is the process of exposing your body to the heat in order to become more efficient at regulating your body’s temperature.

• Gradually increase your exposure to the heat: Start by making small alterations to your runs. For example, you may start by running in the middle of the day for a short distance. 
• Be consistent: In order to acclimate to the heat, it’s important to be consistent. We recommend running in the heat 3-4 times per week. 
• Monitor your body’s response: As you run, be mindful of how your body is responding to the heat. If you start to feel unwell, it’s important to stop your run and seek medical attention. 

Indoor vs. Outdoor Running Considerations

During the summer, you may want to consider incorporating indoor running into your routine. Running on a treadmill allows you to control the temperature and avoid the hazards associated with running outdoors. If you’re someone who struggles to run in the heat, running on a treadmill can be a great way to continue logging miles throughout the summer.

Cooling Down After Running in High Temperatures

After running in high temperatures, it’s important to take some time to cool down. By taking the time to cool down, you can help prevent overheating and promote recovery. 

Effective Cooling Techniques Post-Run

After your run, consider incorporating the following cooling techniques:

• Cold shower: Take a cold shower to help lower your body’s temperature. 
• Hydrate: Drink 16-24 ounces of water or an electrolyte drink to replenish the fluids that you lost during your run. 
• Cool room: Spend time in a cool, air-conditioned room to help lower your body’s temperature. 

Importance of Post-Run Hydration

After running in the heat, it’s important to prioritize hydration. We recommend drinking water or an electrolyte drink to replenish the fluids that you lost during your run. 

Conclusion

Running in the heat can be a challenge, but with the right preparation and awareness, it is possible to run safely in the summer. As the temperature rises, it’s important to be mindful of the challenges associated with running in the heat. Factors like temperature, humidity, air quality, and UV index can impact your runs. And, don’t forget to listen to your body and seek help if you are feeling sick, dizzy, or nauseated!

At New Sole Running, we carry a wide selection of running shoes, apparel, and accessories from your favorite brands. Shop our selection online today to beat the heat!