Top 7 Summer Running Tips

Running in the summer has its perks—longer days, scenic sunrises, and no need to bundle up. But with high temperatures and humidity, it also brings unique challenges that can affect your performance, recovery, and safety. Whether you’re training for a race or keeping your base fitness, here are key summer running tips to help you stay strong, cool, and consistent all season long.

1. Beat the Heat with Smart Timing

The hottest part of the day (usually 10 a.m. to 4 p.m.) is the worst time to run. Try to schedule your workouts early in the morning or later in the evening when temperatures are lower. Not only will this reduce heat stress, but it’s also better for your performance and recovery.

Pro Tip: Check the “feels like” temperature and humidity index, not just the thermometer. High humidity can make moderate heat much more dangerous.

2. Hydrate—Before, During, and After

Dehydration can sneak up fast during summer workouts. Drink water throughout the day, not just around your run. For longer runs (especially over an hour), consider electrolyte drinks to replace sodium, potassium, and other minerals lost through sweat.

Pro Tip: If your sweat dries white or you cramp easily, you’re likely losing a lot of salt. Try adding electrolyte tabs or sports drinks to your routine.

3. Dress for the Season

Choose light-colored, breathable fabrics made for moisture-wicking. Avoid cotton, which holds sweat and increases your risk of chafing. A lightweight hat or visor can keep the sun off your face, and sunglasses can help reduce eye strain.

Bonus: Don’t forget sunscreen—sunburn can increase dehydration and recovery time.

4. Slow Down and Adjust Expectations

Running in the heat is physically harder. Your heart has to work overtime to cool your body, which means your usual pace might feel tougher. That’s normal! Focus on effort (RPE) or heart rate, not just pace, during summer training.

Pro Tip: Treat the heat like altitude training—it’s hard, but it builds toughness and long-term gains if done wisely.

5. Prioritize Recovery

Heat adds extra stress to your system, which means recovery is even more important. Fuel up with carbs and protein post-run, cool down gradually, and get plenty of sleep. Foam rolling, stretching, and even cold showers can help reset your body after a hot session.

6. Listen to Your Body

Dizziness, nausea, excessive fatigue, and goosebumps during a hot run are red flags. Stop, rest, hydrate, and cool down immediately. It’s better to cut one run short than lose a week of training to heat exhaustion.

7. Keep It Fun

Don’t forget that summer running can be beautiful. Hit shaded trails, explore new routes, or even plan a destination run at sunrise with friends. Small tweaks can help you stay motivated during the hot months.

Final Thoughts

Running through the summer builds physical and mental strength, but it requires awareness and adjustments. Stay cool, stay hydrated, and give your body grace as you train in the heat. A smart summer runner is a strong fall racer.