Running in Hot Weather
Running in hot weather can be tricky. Here’s how to stay cool, stay safe, and still get in a strong, feel-good run—without burning out.
Running Through Summer’s Heat (Yes, It’s Possible)
Running in hot weather doesn’t have to suck.
I know—it often does. The air feels heavy, your skin’s on fire, and every step feels like you’re dragging a wet towel behind you. But if you’re like me and don’t want to take a three-month break from running every time the sun gets bossy, you’re probably wondering: can I keep running through this heat without burning out or passing out?
The answer’s yes. But you’ve gotta be smart about it.
This post is here to help you do just that. Whether you’re training for a fall race, keeping up your fitness, starting to run, or just running for sanity and sunshine (hey, same), I’ll walk you through how to run safely and happily when the temps are high and the pavement’s sizzling.
We’ll cover everything—why heat running feels so tough, what to wear, how to hydrate like a pro, when to rest, and how to stay strong in both body and mind. I’ve made every hot running mistake in the book, and I’m here to help you skip the worst of them.
Let’s get you through summer running strong.
Why Running in Hot Weather Feels So Much Harder
If you’ve ever felt like you were crawling through molasses during a July run, you’re not imagining it. Running in hot weather really is harder. There’s science behind the suffering.
When you run, your body creates heat. Normally, your sweat helps cool you down. But in hot, humid weather, your sweat can’t evaporate as well, which means your body can’t cool off efficiently. So your heart works harder to move blood to the skin’s surface to cool you, and to your muscles to keep you moving.
Basically, your body’s working double-time, and you’re paying for it in effort, pace, and how utterly wiped you feel at the end.
There’s also a sneaky thing that happens to your brain. When you’re hot, your perceived effort goes up—so even if your pace is slower, your run feels way harder than usual. This can be discouraging if you’re used to running a certain speed or distance and suddenly feel like you’re struggling just to jog around the block.
And that’s not even getting into the impact of sun glare, dehydration, electrolyte loss, or the burn of running on sun-baked asphalt. (Trust me, I’ve nearly cooked my feet in cheap running shoes that had zero breathability.)
Bottom line: running in hot weather taxes every system in your body. It’s not weakness—it’s physiology.
But the good news is, your body can adapt. And we’ll talk about how next.
Is It Safe to Run in the Heat? Knowing the Risks
Okay, real talk: heat can be dangerous. I don’t say that to scare you, but to keep you from pushing past your limits when it really matters.
There’s a difference between “This run is hard” and “I might pass out if I keep going.”
Here are a few red flags you shouldn’t ignore on a hot run:
- Feeling dizzy, lightheaded, or confused
- Stopping sweating (yup, that’s actually bad)
- Nausea or vomiting
- Goosebumps or chills (in the heat!)
- A pounding heart that won’t settle down
These could be signs of heat exhaustion—or worse, heat stroke, which is a medical emergency. If you feel any of these, stop running, get in the shade, sip water slowly, and seek help if needed.
And don’t try to tough it out. That’s not grit, it’s risk.
One thing I like to do is check the “feels like” temp before heading out. If it’s above 90°F (32°C) with high humidity, I seriously consider changing plans. Safety isn’t quitting—it’s training smart so you can run another day.
Listen to your body. It’s trying to help you out.
How to Adapt Your Body to Running in Hot Weather
This is the good stuff: your body can get better at handling heat. It just needs some time and a little TLC.
This is called heat acclimation. It’s basically your body learning how to cool itself more efficiently. Over time, you’ll start sweating sooner in your run (that’s a good thing!), lose fewer electrolytes in your sweat, and your heart rate won’t skyrocket as fast.
But this process doesn’t happen overnight. It usually takes 7–14 days of consistent running in hot weather to start seeing benefits.
The key is gradual exposure. Start with shorter, slower runs in the heat. Don’t try to do a tempo workout at noon on day one. Ease into it—run early or late, pick shady routes, and keep a close eye on your recovery.
Signs that heat adaptation is kicking in? You’ll feel less wiped after runs, sweat more efficiently, and maybe even start enjoying summer runs a little. (I said maybe.)
Bonus tip: avoid cold showers right after hot runs in the beginning. Your body needs to stay warm post-run to keep adapting. Sounds weird, but it works.
Be patient. Your body’s got this.
Best Time of Day for Running in Hot Weather
The best time to run in the heat… is when it’s not hot.
Okay, obvious. But here’s how I think about it:
Early mornings are usually the coolest and calmest part of the day. The sun’s not up yet (or just rising), and the pavement hasn’t baked all day. I know not everyone’s a morning runner, but even 20 minutes earlier can make a big difference.
Evenings are cooler temperature-wise, but the ground might still radiate heat. If your city tends to trap heat, evening runs can still feel intense.
What about midday runs? Personally, I avoid them unless it’s super short and I need to squeeze something in. Midday sun plus peak heat equals high risk, especially on blacktop or trails with no shade.
Also, try to plan your routes around shade and water fountains if you can. Even small tweaks (like running loops around a park with trees) can save you from heat burnout.
Set yourself up to win—not wilt.
What to Wear: Best Running Gear for Hot Weather
Running clothes matter even more in summer.
If you’re still running in cotton tees and thick socks, now’s the time to upgrade. Hot weather running calls for light, breathable, moisture-wicking gear that helps your body cool itself.
I love tank tops or short-sleeve tech shirts that feel like I’m wearing air. Look for fabrics labeled “technical” or “performance”—they’re built to move sweat off your skin and dry fast.
For bottoms, go for light shorts or breathable leggings (yep, some summer leggings exist!). If chafing’s a problem—hello, thigh rub—try shorts with a little length or use anti-chafe balm. It’s a lifesaver.
Running hats or visors help a ton. They shield your face from the sun and absorb sweat. Just rinse them out regularly so they don’t get funky.
As for running shoes, make sure yours have breathable uppers and aren’t too snug. Hot feet swell, and tight shoes can become torture. Thin running socks with sweat-wicking fabric can help, too.
One more thing—sunscreen. Every time. No excuses. Your skin’s not a training tool.
Hydration Tips for Runners in Hot Weather
Hydration isn’t just “drink water”—it’s a whole system. Especially in the heat.
Before you run, have a glass or two of water. If you’re going long (over an hour), sip something with electrolytes—think sports drinks, electrolyte tablets, or coconut water. I personally love adding a pinch of salt and a squeeze of lemon to my water if I’m out of fancy mixes.
During your run, aim to drink every 15–20 minutes if you’re out there for more than an hour. Handheld water bottles, hydration belts, or running vests can help. Find what doesn’t bug you.
After the run, rehydrate based on how much you sweat. If your sweat looks salty or you have a headache later, it’s likely an electrolyte imbalance. Get some sodium and potassium back in.
And no—coffee and wine don’t count (sadly).
Stay hydrated. It’s the simplest way to avoid a meltdown.
Pacing and Training Adjustments for Hot Runs
Let’s just say it—your summer pace is going to be slower. And that’s okay. It should be.
Running in hot weather puts extra load on your cardiovascular system, which means your body is already working harder even if you’re moving slower. Trying to stick to your usual training paces in 90-degree heat is like trying to sprint through a sauna. You’re not weak. The weather is strong.
This is the season to train by effort, not by pace. That means going by how hard a run feels, not the number on your watch. On a cool day, your easy run might be a 9-minute mile. On a hot, sticky afternoon, that same effort might clock in at 10:30. Doesn’t matter. Effort’s what counts.
You can use perceived exertion or even heart rate (if you’re into data) to guide your pace. But honestly, just listening to your body works, too. If your breathing’s heavy, you’re drenched in sweat, and your legs feel like concrete, slow down.
And if you’re training for a race, tweak your plan. That might mean swapping hard workouts for easy runs, adding walk breaks, or shortening long runs. You’re still building fitness—just in a way that respects the heat.
Here’s something that helped me: I started calling summer “base building season.” Less pressure, more focus on staying consistent, strong, and healthy. It takes the stress off pace and helps me stay in love with running, even when the sidewalk feels like lava.
How to Stay Mentally Strong Running in Hot Weather
Heat messes with your head as much as your legs.
It’s easy to feel discouraged when your usual three-mile loop feels like an ultramarathon. Or when you have to cut your run short. Or when your pace tanks.
But summer running isn’t about speed—it’s about grit. Not the “push through at all costs” kind, but the kind that shows up, adapts, and keeps going. That’s strength.
Here’s what’s worked for me when I start to mentally spiral on hot runs:
- Mantras. I repeat something like “strong and steady” or “this is hard, but I’m harder.” It sounds cheesy, but it anchors me.
- Break it down. Focus on just getting to the next shady spot, the next tree, the next mile. Don’t think about the whole run.
- Be flexible. Adjust your expectations before you head out. Every run doesn’t need to be perfect.
- Reward yourself. I’m a big believer in a post-run cold drink or shower dance party. Summer miles deserve celebration.
And most importantly: don’t beat yourself up if a run sucks. They happen. The heat adds extra layers of challenge, and even the strongest runners have to pull back sometimes. It’s not a failure. It’s part of the process.
You’re doing more than enough by showing up.
When to Skip a Run (and What to Do Instead)
There’s brave—and then there’s smart.
Running in hot weather isn’t worth it if the conditions are unsafe. And sometimes, the best decision is to not run at all. I give you full permission to skip a run when:
- The heat index is over 100°F and there’s no shade
- The air quality is bad
- You didn’t sleep or hydrate well
- You feel sick, sluggish, or off
Skipping a run isn’t laziness—it’s leadership. You’re leading your body through a lifetime of running, not just one sweaty day.
And if you still want to move, try these:
- Treadmill run: Boring? Maybe. But it’s safe and effective.
- Indoor HIIT workout: Bodyweight squats, lunges, and core work keep your running muscles strong.
- Yoga or mobility session: Helps with recovery and keeps your joints happy.
- Pool running: Seriously underrated. It’s low impact, cool, and sneaky hard.
Think of these as part of your running life, not detours from it. Your legs (and sanity) will thank you later.
Your Summer Running Mindset
If you take one thing from this, let it be this:
Running in hot weather is hard—but you are not weak for struggling with it.
You’re out there, sweating and grinding and adapting. You’re learning how to train smarter, hydrate better, dress lighter, and pace wiser. Every step you take in the heat builds strength that will carry you through the cooler months like magic.
So give yourself credit. Cut yourself some slack. Run with care, run with grit, and know that pulling back sometimes is part of moving forward.
Let your summer running be about more than pace or mileage. Let it be about showing up for yourself, trusting your body, and enjoying the messy, sweaty joy of running—heat and all.
You’ve got everything you need.
Now go fill your water bottle, throw on your lightest gear, and get out there. Or don’t—some days, rest is the brave choice.
Either way, you’re a runner. And that’s what matters most.
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