Tips for Running in the Summer

19th July 2024

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Why Does Running in the Heat Feel So Hard?

Have you ever laced up your trainers on a warm summer day, only to find the run feels so much harder than usual? I definitely have! My legs feel heavier, I tire more quickly, and the miles seem to drag on a little longer. If that’s you too, know that it’s completely normal—your body is working harder in the heat.

As temperatures rise, your running doesn’t have to stop, but it does need some adjustments. Here’s what’s happening in your body on those hot, sweaty runs:

Increased Heart Rate: Your heart pumps faster to cool your body by sending more blood to the skin.
Dehydration Risk: You sweat more, losing vital fluids and electrolytes.
Higher Core Temperature: This raises the risk of heat exhaustion or even heat stroke.
Electrolyte Loss: Can lead to muscle cramps, fatigue, and sluggish performance.
Mental Fatigue: The discomfort of heat can feel draining and discouraging—even at an easy pace.
Skin Irritation and Chafing: Sweat + friction = heat rash or unexpected chafing (anyone else get this in places that are never an issue in cooler weather?).
Reduced Blood Flow to Muscles: More blood goes to the skin, meaning less oxygen reaches your muscles, which can affect performance.
Slower Running Times: And that’s OK! It’s expected.

Even though it’s harder, running in the heat can be manageable—and even enjoyable—with the right approach.

Rehydrating quickly and effectively after running in the heat is important! A quick protein shake can work wonders to helping your body recover. Bulk protein powders are one of my favourites to use with their huge range of flavours. I find the texture smoother than others I have tried!

5 top tips for running in the summer heat

Here are five of my top tips to help you keep running strong through the summer.

1. Stay on Top of Your Hydration

Your body sweats more, meaning you lose more fluids and electrolytes, as the temperature increases. Focus on your hydration and taking in more fluids to counter this if you are running when it is hot.

Focus on your hydration before, during and after your run.

Tip for running in the summer - stay hydrated!

2. Avoid Running in Peak Heat

Avoid running in the midday sun whenever possible. Early morning and evening runs will allow you to miss the hottest period of the day.

Generally, temperatures are at the warmest between 12:00-17:00, so aim to run before or after this period when it is cooler.

3. Dress for the Weather (Yes, That Means Shorts!)

Even if there’s a chill in the air first thing, your body will heat up quickly once you start moving.

Dressing too warmly traps heat and puts extra stress on your cardiovascular system.

My favourite shorts to wear are Sweaty Betty power shorts. They have a side pocket large enough for my phone as well as a zipper pocket in the back for my keys.

4. Start Slow and Listen to Your Body

Starting to run slowly in hot weather helps your body gradually acclimate to the increased temperature, reducing the risk of heat-related illnesses. It allows you to monitor how your body responds to the heat, preventing overexertion and dehydration.

5. Don’t Chase Speed—Respect the Heat

Running in the heat is challenging! Be patient and respect the temperature by slowing down.

A slower pace conserves energy and makes it easier to maintain proper hydration levels throughout your run.

Keep Running, Safely and Confidently

Summer running can feel harder—but it doesn’t have to feel impossible. With the right strategies, you can maintain your training, stay safe, and even enjoy the sunshine along the way.

Remember:

Hydrate well
Run early or late
Dress smart
Ease into your run
Respect your body’s limits

Running in the heat is a challenge, but it can also be empowering. You're training not just your body—but your resilience, patience, and ability to adapt.