Friday Five – Ways to beat the heat!

We’ve seen temps in upper 80s and even 90 degrees this week and with the heat has come the humidity. Now while I promised after surviving the polar vortex nightmare that was this past winter that I wouldn’t complain when summer arrived, I just have to say that I’m not a fan of running in heat and humidity. Yes I know…a challenge given how much I like the fall racing season!

So I’m joining Cynthia, Mar and Courtney and sharing some reminders for how to “beat the heat!” dog_days

Hit the road early —  Quite simply, temperatures are much lower earlier in the day so why not get out before the sun’s rays become too intense. This one is a must do for me!

Get acclimated — As you make the adjustment to running in warmer temps, this is not the time to get hung-up on hitting target paces. Take those first hot runs slowly, focusing more on effort than pace. Your body will adjust within a couple of weeks.

Stay hydrated – While participating in a recent #Runchat on Twitter, I was surprised by the number of runners who proclaimed not to carry any fluids with them when they run regardless of the distance. For long runs,  I get that not everyone loves carrying a handheld water bottle but there are other options – a camelbak, fuel belt or just strategically stashing water along your route. For shorter runs, at least make sure you hydrate well before and after your run. Drink according to thirst!

Avoid cotton — I’ve said it for winter running and the same holds true for summer – avoid running in cotton clothing! All cotton does is trap sweat, stay wet and potentially cause chaffing (which of course always begs the question why any race shirt is cotton?!). Stick to light-colored, tech apparel…and don’t forget sunglasses and a hat or visor.

Be willing to head indoors — That’s right…I said it! Sometimes, it’s going to be just too dang hot to run – so be willing to switch things up. Either hit the treadmill or opt to make it a cross-training day — great days to head to an air-conditioned gym, yoga or Pilates studio, right? And if you’ve got access to a pool – lucky you!

Above all I think the biggest key to managing your workouts in the summer heat is to listen to you body! You can never go wrong with that approach, right?

How do you manage summer running?

For other tips, be sure to check out the DC Trifecta’s link up!




  1. These are great tips and important advice. I have to remember to expect to run slower when it’s humid!
    Coco recently posted…How To Beat The HeatMy Profile

  2. I’ve been on the mill all week (for single parenting) but the weather has been a hot mess! Very glad to avoid running in it.
    Marcia recently posted…Almost-Solstice FunMy Profile

  3. Agreed it takes a few weeks to acclimate and then it will not feel so hard. By Sept it won’t even bother us! happy FridayFive
    Deborah @ Confessions of a Mother Runner recently posted…5 Tips to Beat the Heat this SummerMy Profile

  4. hydrate hydrate hydrate!!!! before, during, and after!! i love cocogo – itz packets of flavored coconut water – SO GOOD! (shameless plug: i’m an ambassador so use code ITZLINZ to receive 40% off order!)
    Linz @ Itz Linz recently posted…Come to Ruth’s Chris Patio Party on June 26th!My Profile

  5. Great tips! I love the summertime but it’s important to be smart in the heat and sun!
    Erin @ Girl Gone Veggie recently posted…Friday Five 20My Profile

  6. yep – i 100% agree with these tips. listening to your body is SO important 🙂

  7. Summer is the only season that can stop me from going for my run! I try to get up early, and avoid the heat.
    Momshomerun recently posted…Five ways to beat the heatMy Profile

  8. Great tips! I def make sure to slow it down when running in the heat. I have a fuel belt for my longer runs. The heat has been so bad as of late, so I started carrying a handheld or waterbottle on my shorter runs. Good luck with the BAA10K this weekend!
    Jennifer recently posted…Friday Five: DC Bucket List RacesMy Profile

    • Unfortunately I’m not going to make it on Sunday – my cranky hip won’t tolerate anything beyond 4 miles 🙁 Hope you have a great race – can’t wait to hear about it!

  9. These are great tips. I run at 4:30 AM during the week and try to head out first thing on the weekends if at all possible. Just can’t handle the full sun and humidity of Atlanta in the afternoon.
    Kathy Nguyen recently posted…Running in the HeatMy Profile

  10. My 5 tips would be: avoid cotton, avoid cotton, avoid cotton, avoid cotton and use sunscreen. 🙂
    Courtney @ Don’t Blink. Just Run. recently posted…Face The Music Friday #39My Profile

  11. I’m amazed how many people do not use dri-fit clothing. It is the only way I can run when it is even moderately warm, let alone hot. Get out early is imperative, then hit the pool afterwards.
    Randy recently posted…Chi RunningMy Profile

Speak Your Mind


CommentLuv badge