Tips for Running in the Summer

19th July 2024

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When I head out for a run in the summer, I'm often surprised how much harder it feels! My legs feel heavy, the miles seem to go by a little slower, and it can feel tough!

As the temperature rises, your running doesn’t need to stop. With some planning ahead, your training can continue throughout the summer.

Running in hot temperatures can have several effects on the body:

Increased Heart Rate: The heart works harder to pump blood to the skin for cooling. This can make an easy pace seem like more effort than it does on a cooler day.
Dehydration: Sweating increases, leading to fluid loss and potential dehydration.
Elevated Core Body Temperature: The body’s internal temperature rises, risking heat-related illnesses like heat exhaustion or heat stroke.
Electrolyte Imbalance: Loss of electrolytes through sweat can lead to muscle cramps and fatigue.
Reduced Performance: Higher temperatures can decrease endurance and overall running performance.
Increased Perceived Exertion: Running feels harder and more tiring due to the body's efforts to cool down.
Risk of Heat Rash: Excessive sweating can cause skin irritation and heat rash. I chafe in areas that aren't a problem in cooler temperatures when I'm running in the heat.
Altered Blood Flow: More blood flows to the skin for cooling, reducing the supply to muscles and organs.
Mental Fatigue: The discomfort and stress of running in heat can lead to mental fatigue and decreased motivation. It can feel discouraging to be struggling at an 'easier' pace!

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 our tips for running in the summer heat:

1. 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 mid day

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. Wear the shorts!

Even if you feel chilly at the start of your run, you will warm up quickly as the temperatures rise.

Avoiding wearing clothing too warm for the weather will allow heat to escape through your skin which is important for keeping your heart rate lower and your body more comfortable.

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 slowly

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.