Running in summertime means we need ways to beat the heat. It can be uncomfortable, if not dangerous, to run in extreme temperatures (hot or cold), so we need to take care of ourselves to ensure we stay healthy and safe.
Stay Out Of The Sun
The easiest way to beat the heat is to stay out of the sun entirely. I’m not promising cool temperatures, but it will feel coolER without the harsh rays pounding down on you. Go out before the sunrise or after sunset, for best results. Sure, the treadmill is an option, but if you want the feeling of the pavement beneath your running shoes, follow this plan of attack.
Get Your Hair Up
Yesterday morning, I had to pause my run because my hair came loose from my bun and clung to my neck. It was an awful, sticky, sweaty distraction, and I couldn’t continue until I got it off my skin.
Here are some fabulous ponytail ideas and great summer hairstyles to help beat the heat this summer!
Dress In Light Colors
Now is not the time for black leggings! I know they look great and keep everything in place, but dark fabric absorbs the sunlight and the heat. That is the last thing runners need in summer conditions, so stick with lighter colors, to keep things more comfortable.
Less Is More
Honestly, now isn’t the time for leggings at all. Go for shorts and tank tops, make of breathable, wicking material to help keep the sweat away from your skin. Remember that the friction of damp fabric can lead to chafing, and no one wants that! If you’re comfortable running shirtless or in just a sports bra, that’s ok, too. Just remember your sunscreen!
Make Use Of Your Location
There’s not much we can do to control the weather, but we can make the most of our location. If you live near mountains, or in higher elevations, remember that things cool down the higher you go, so switch your route to take advantage. Where I live, in Florida, running at the beach almost always guarantees a cool breeze, which feels heavenly on a hot day, even in full sun. You can even move your run into the gym to a treadmill or indoor track if need be.
Change It Up
Sure, you can beat the heat when you take it to the gym or the indoor track, but you can also mix things up with some pool running. It’s not the same, but it’s a totally viable option when you just want to get out of the elevated temperatures. Variety is the spice of life, they say, and things like pool running can certainly mix it up!
What are your tips to beat the heat?
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I agree, Jenn, less is definitely more in hot weather!
Just last weekend, I participated in a race. It was cool in the morning but got quite warm during the day. There were a few runners who dressed in long tights and long sleeves… they suffered later on when the sun was up.
All great tips! I try to go as early as I can, and it helps to stay out of the sun. But the humidity seems to be at its worst in the early mornings. Its so important to wear light clothes. I couldn’t imagine running in leggings in this weather!
We have had some rough running days the past few weeks. I am just trying to run by effort and not worry so much about pace while keeping my base miles. Dreaming of fall!
Yes, I’m a huge fan of running in just a sports bra and shorts, and always encourage others to do the same. It seriously feels ten degrees cooler than wearing a shirt. It’s not like my stomach looks amazing and I want to show it off (no, and no) but it’s worth it. Staying out of the sun as much as possible is a big one. And, I can vouch for the fact that pool running will keep you cool!
Definitely go early or late or hit the treadmill if it’s too hot. One trick is to freeze a buff and wear it as a headband under your hat or over your wrist to keep body temp a bit lower for the first part of the run. Also, go slower!
I feel like I should be an expert in running in the heat by now! I run as early as possible, beating the sun if possible. Once it’s up it’s even more miserable. And I really have to get my hair off my neck on humid days. It drives me crazy, smacking me in the back and tickling me!
That sun can make so much difference. I avoid it at all costs.
I don’t think I’d run in a pool if I had one — I’d be cross training by swimming!
Getting out early is a big one for me. And freezing some water in my water bottle the night before — then topping up with cold water. Recently half my water leaked before I started to run. Luckily I had water for after the run in the car so I filled it up with that!
Chocolaterunsjudy recently posted…5 Ways to Plan Your Next Hike
The heat is no joke in summer! We don’t have any places to get away from the heat, so it’s all about getting out early!