Summer has its perks: longer evenings and the promise of sunshine. However, as much as I enjoy the brighter days, running in the heat can be quite a challenge. Personally, I thrive in cooler weather. The British summer, which often feels like a fleeting week, can throw our running routines for a loop. But fear not! Here are my tips for running in hot weather and keeping cool and enjoying your runs when the temperature rises.
Timing is Everything: When to Run in the Summer
The timing of your runs can make a world of difference. Early mornings, just as the sun begins to peek over the horizon, are perfect for avoiding the heat. Plus, there’s something magical about the stillness of the world before the day begins. Late evenings are also great for those who prefer a bit of light and a cooler temperature. Just remember to steer clear of the midday sun, usually peaking between noon and 3 PM. If possible, choose routes with plenty of shade, like tree-lined parks or paths near water. A late-night run around half past nine can be stunning, allowing you to enjoy beautiful sunsets while getting your miles in.
What to Wear for Summer Running
When it comes to clothing, comfort is key. You don’t want to feel like you’re melting during your run. Opt for light-colored, loose-fitting clothes that allow your skin to breathe. Look for moisture-wicking fabrics that can help keep sweat away and protect you from sunburn. Don’t forget to slather on sunscreen on any exposed skin—no one wants to deal with sports bra tan lines! For eye protection, visors can be a great alternative to sunglasses, providing shade without slipping down your face.
The Best Summer Running Gear: Many brands offer fantastic options for summer running gear that balances performance and style. Look for tops with built-in UV protection for an added layer of safety against the sun’s rays. I personally love these Halo Visors as they are really lightweight and stay in place during your run.
Stay Hydrated: The Key to Summer Running
Hydration is super important when you’re running in the heat. Even if you don’t typically run with water, consider bringing a bottle along. Being well-hydrated before you hit the pavement is just as important as during your run. Your body will sweat more in warm weather, so ensure your electrolyte levels are topped up. If you’re not keen on carrying water, see if a friend living along your route can lend you a bottle.
Electrolytes: Your Summer Running Secret Weapon: Consider using electrolyte drinks or tablets to replenish lost minerals. This will help maintain your energy levels and keep your body functioning optimally. I love these ones from Phizz!
Adjusting Your Pace: Listen to Your Body
Don’t be hard on yourself if your pace slows during hot weather. Whether you’re usually clocking an 8-minute mile or a 12-minute mile, remember that the distance remains the same. If you start feeling too hot, don’t hesitate to take a walking break or slow down. I’ve seen runners pass out mid-race because they pushed themselves too hard. It’s simply not worth risking your health. Adjust your pace and listen to your body’s signals—it knows best.
Running in Summer vs. Winter: What’s Different?
Running in summer presents different challenges compared to winter running. In the winter, you often have to contend with icy paths and bundling up in layers. In contrast, summer running can feel more liberating but can also lead to dehydration and overheating. The key is understanding how to prepare for each season’s unique demands. Take the time to adjust your mental approach—embracing the heat can lead to a rewarding experience.
Final Thoughts: Embrace the Summer Run
While summer running can be tough, it’s also an opportunity to enjoy nature and the longer days. With the right preparation, you can make the most of your summer runs. I’d love to hear about your experiences and tips—drop a comment below and let’s keep the conversation going!
