Summer running brings longer days and beautiful scener - but also heat, humidity, and unique challenges. Whether you’re training for a fall race or just keeping your routine alive, staying safe and motivated in warmer weather takes a smart approach.
Olympic medalist and marathon champion Deena Kastor shares her top 10 tips to help you beat the heat, stay energized, and enjoy every mile. From hydration strategies to timing your runs, these expert insights will keep you cool, consistent, and confident all summer long. Let’s lace up and make the most of the season.
1. Adjust the Timing
• Run early or late: Aim for sunrise or after sunset when temperatures are cooler.
• Check the Heat Index: Factor in humidity- it's often more dangerous than temperature alone, and the lowest heat index is typically in the early morning.
2. Hydration Strategy
• Pre-hydrate: Make sure you have a good balance of water and electrolytes throughout the day.
• Hydrate during the run: Carry an electrolyte drink or plan on making stops if you are running a long distance.
• Post-run hydration: Rehydrate immediately with fluids, salty snacks, and a recovery drink.
3. Dress Smart
• Lightweight, moisture-wicking clothing.
• Wear a cap, sunglasses, and sunscreen (wear zinc oxide sunscreen on the lower half of your face if wearing a cap).
4. Acclimatize
• It takes roughly 10-14 days to acclimatize to heat. Give yourself a grace period and shorten runs and/or slow your pace.
• Run by Feel: Perceived exertion is more important than keeping up your pace.
5. Slow the Pace
• Lower intensity: Heat stresses your cardiovascular system. Ease up a bit and give yourself time to adjust to summer.
• Heart Rate Training: If you are bad at running by feel, consider using a heart rate monitor and keep your effort in a safe zone.
6. Chose Shady Routes
• Run on tree-lined paths, parks, or trails. Run on the shaded side of the street in the city.
7. Cross-Train Indoors
• Some days, it’s better to choose the treadmill, swim, or cycle indoors to maintain fitness with heat stressing your body.
8. Listen
• Know the signs of heat illness: Dizziness, chills on hot skin, nausea. Stop immediately and find a way to cool down. Cold water on your wrists and top of your head are good ways to lower your temperature.
• Use the forecast to re-forecast your training. Switch up your long run days if the temps look too ominous.
9. Adjust fuel
• You may need more electrolytes, easily digestible carbs, and colder fluids during a run. What about swinging by the house for a popsicle and eating while you run?
10.Spread The News
• Let teammates, family, or friends know your plans to change up your running days. Maybe they’ll join, or at least they know where you’ll be, which is always good practice in terms of safety.
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