5 summer running tips from a runner that hates the heat
For as long as I can remember I have hated summer running. I can remember absolutely dreading summer cross country training in college and sometimes skipped training because of the heat. In Michigan, the temperature starts to rise in May and sticks around until October, but then we get what is referred to around here as an Indian summer— a period of really dry, hot weather, that occurs in the fall.
I’m actually proud of how I’ve been handling this summer’s heat, following the tricks below, I’ve been able to despise summer running less.
summer running tips
1. Get out and run super early or late at night.
Try to get your runs in during the cooler parts of the day, whether that means waiting until the sun goes down, or heading out really early before the sun comes up. My ideal running times during the summer months are 7:30-8 pm or 6-7 am.
2. Plan a route with sprinklers or routes with shade
When I don’t have the opportunity to run at my ideal time, or even when I do, I try to do a route with a lot of shade or run through neighborhoods that I know will have sprinklers going. Staying out of direct sunlight and cooling off with some sprinklers can help keep your core body temp down and makes the run seem easier. Sometimes I’ll carry a water bottle to pour on my head every so often during humid summer runs.
3. HYDRATE, HYDRATE, HYDRATE
According to Nuun, 75% of people live their lives chronically dehydrated. Enter electrolytes. I drink Nuun alllllllll day during the summer to prepare for, and recover from hot runs. While it is important to get water in your system after a run, it’s more important to get electrolytes in, to replenish what you lost during your run. Read more about the importance of electrolytes from the hydration experts at Nuuniversity.
4. Wear light colored clothing or as little clothes as possible
My biggest complaint during the summer is that I can only take so many layers of clothing off and I’m STILL uncomfortable. Which is why I prefer winter running— I can add more and more layers until I’m comfortable. Dark colors absorb more light and lighter colored clothing reflects it, so your best bet is to avoid black shirts and other dark colors. My go to summer running wardrobe is a sports bra and spandex, but I realize that not everyone is comfortable running with their shirt off. Senita has great options for longer, high-rise, 7” shorts and crop tops, like the Malibu Crop, that when put together, doesn’t really feel like you’re running without a shirt.
5. Have cold water waiting for you
When I drive to a run, I have several bottles with me— water to drink on the way to my run, cold Nuun Cherry Limeade, bottle of just ice, and an extra bottle with just water. I like to have the option to pour water over my head, drink some electrolytes, drink some cold or lukewarm water, but do what works best for you! Getting in water after your run and pouring cold water on your head or inside of your wrists can help decrease your body temp and will help you feel better faster.
** BONUS TIP
Eliud Kipchoge has been known for smiling through the pain. I use this tip during most of my running (when I can remember), but especially during the summer. A few weeks ago it was 95 degrees outside and I felt like I was dying. I wanted to stop, but instead I remembered this Runner’s World article explaining why Eliud smiles when he races. It talks about how runners who smile run more efficiently. I do it because it changes my mood. So during this super hot run, I started telling myself that I was having the time of my life and cracked a smile. While it didn’t change how hot it was, it did help me change my attitude for the rest of my run. Remember, attitude is everything!