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You are here: Home / Uncategorized / how runners can beat the heat

how runners can beat the heat

July 21, 2021      9 Comments

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.

beat the heat

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.

beat the heat

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.

beat the heat

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!

beat the heat

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.

beat the heat

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!

beat the heat

What are your tips to beat the heat?

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Comments

  1. Catrina says

    July 21, 2021 at 6:00 am

    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.

    Reply
  2. Lisa @ Mile by Mile says

    July 21, 2021 at 8:37 am

    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!

    Reply
  3. Deborah Brooks says

    July 21, 2021 at 12:09 pm

    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!

    Reply
  4. Jenny says

    July 21, 2021 at 2:14 pm

    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!

    Reply
  5. Erica @ Erica Finds says

    July 23, 2021 at 3:21 pm

    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!

    Reply
  6. Debbie says

    July 23, 2021 at 4:58 pm

    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!

    Reply
    • runswithpugs says

      July 23, 2021 at 11:25 pm

      That sun can make so much difference. I avoid it at all costs.

      Reply
  7. Chocolaterunsjudy says

    July 24, 2021 at 12:15 pm

    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 HikeMy Profile

    Reply
  8. Laura says

    July 27, 2021 at 10:07 pm

    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!

    Reply

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Welcome to Runs With Pugs. My name is Jenn and this is the story of my love affair with running and finding myself through fitness. From C25K to marathon, from triathlon to SUP, from broken leg to the recovery journey... I'm sharing it all. I'm a wife and mother of one, living in NE Florida, in love with travel, adventure, and food. Oh. We have a grumble of pugs, too. Thank you for joining us! We're glad to have you along for the ride!

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