Tips for running in hot weather

21 January 2025

Runners love their routines, and when it comes to their training giving up a session because of the heat usually doesn’t sit well. Running in hot weather presents some risks, but with the right preparation and strategies, you can stay safe without affecting your training too much. We’re going to check out a few ways that you can get out and clock up a few kilometres safely.

Run during cooler parts of the day

Plan to run during the cooler parts of the day like early morning or after sunset. Avoid the midday sun by blocking out sessions between 10am to 4pm when temperatures are at their peak. By training in the cooler parts of the day you’ve done half of the work to stay cooler during your run. If choosing the time of day for your run is not an option, make sure to apply sunscreen and grab the proper suns-smart essentials like hats and sunglasses.

Wear lightweight clothing

Wear lightweight, moisture-wicking running tops and shorts to pull the sweat away from your body. Along with the rest of your body, your feet will also sweat a lot more during hotter runs, so choose the proper running socks to ensure your feet stay as dry as possible. Choose lighter coloured fabrics to reflect sunlight and throw on some training accessories like a hat and sunglasses to protect your face from UV rays.

Wear lightweight clothing
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Hydration is key

Outside of running in the cooler parts of the day, staying hydrated is the next most important thing. Make sure to drink water before, during (if possible), and after your run to prevent dehydration. To avoid running with a stomach full of water, stop your hydration around 30 minutes before you start. For longer runs, pack some sports drinks like to replace lost sodium and potassium.

Slow it down

As the weather gets warmer, your body has to work harder to cool itself, so adjust your pace to avoid stressing your body out too much. Listen to your body and slow down if you feel overheated or fatigued. Remember that sometimes it’s better to live to fight another day. If it’s too much, slow to a walk for the remainder of the route and start your recovery for another day.

Choose some shaded routes

Run in areas with some shade and open air like parks or trails to lessen your exposure to the sun. Pavements and asphalt retain the heat, so try to run on grass or a dirt paths as a cooler option. If you have access to a gym, consider hopping onto the treadmill as a substitute to your outdoors training for the day.

The recovery is as important as the run

After your run it’s vital to help your body cool down and rehydrate. Grab your water bottle and start drinking (not chugging) plenty of water or a sports drink to replenish fluids and minerals lost through your sweat. Stay rested in a nice, shaded area or indoors with some nice air conditioning to allow your body temperature to come back down to normal. Have a nice meal (ideally made prior to your run) that’s rich in protein and carbs to aid muscle recovery. Make sure to have a proper stretching routine to prevent stiffness and keep an eye on how you feel to monitor signs of heat stress and dizziness.

Running in hot weather requires a little extra preparation, however, by following these tips, you can enjoy your run while staying safe and maintaining performance.

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