Summer: it’s hot, humid, and the call of your air-conditioned couch can be stronger than your training plan. But even when the weather is blazing, there’s plenty you can do to stay on track. Sometimes it’s about having strategies to stay comfortable; other times you’ll need a plan B (or C). If you want to thrive this summer, keep reading for advice on beating the heat.
Why Trust Us?
ACTIVE.com's editorial team relies on the knowledge and experience of fitness and wellness experts, including competitive athletes, coaches, physical therapists, nutritionists, and certified trainers. This helps us ensure that the products we feature are of the highest standard. Collectively, the team has spent countless hours researching equipment, gear, and recovery tools to create the most accurate, authentic content for our readers. Customer satisfaction is also a key part of our review process, which is why we only feature highly rated products.
Train strategically
For runners with an early-fall race on the calendar, long runs and tempos during the brunt of the summer heat may be inevitable, but if you have more flexibility in your schedule, consider focusing on shorter efforts. If you periodize your training (and you should!), plan to make the summer season more downtime or a shift away from long races, and lean into the 5k distance. Summer-time speed workouts can still be warm, but with intervals, you’ll have a recovery period that helps cool your core body temperature. If you enjoy cross-training activities like swimming, cycling, or hiking, the warmer months are a great time to pivot to them.
Adjust your pace (and expectations)
When you head out for a summer run, the temperature and dew point should be top of mind. Once you have that data, you can consult a chart for guidance on adjusting your efforts. An 8:00 per mile pace on a 75-degree day is going to feel a lot harder than running that same pace on a crisp fall morning. Remember, your body doesn’t know pace; it only knows effort, so even if your watch shows a slower time, your speed will return when temperatures fall. For more on how to recalibrate your effort when it’s hot, this guide on running in heat and humidity is a helpful companion read.
Quick Tip
Identify the coolest times and routes.
You can’t control the weather, but there are some things you can influence. It might seem like a no-brainer, but if the forecast is hot, run as early as you can (yes, that might mean before the sun rises). Not a morning person? Late-night miles can work too; just stick to known routes and remember your reflective gear. You can also seek out routes or trails with plenty of leafy trees; shade can lower an area’s ambient air temperature by as much as 20 degrees. If you want more ways to physically cool down mid-run, check out these 20 tips to stay cool on a summer run.
Focus on hydration and nutrition.
Warm temperatures not only cause you to lose more fluids but also increase the amount of carbohydrates your muscles use. Pay special attention to consuming enough fluids, electrolytes, and intra-run fuel during summer runs. And if you’re unsure of your sweat rate, now is a great time to determine how much sodium and fluid you lose, on average. There are plenty of nutrition products on the market these days, whether you’re looking for high-sodium options such as Skratch’s hyper hydration or naturally flavored, low-sugar drink mixes like those from Gnarly Fuel; experiment with different options until you find what works best. This roundup of tips for hot summer runs covers more on dialing in your hydration strategy.
Have a plan B when conditions are dangerous.
Sometimes, no matter how much you plead, the conditions just don’t cooperate. If the forecast calls for extreme heat, dangerous thunderstorms, or unhealthy air quality, move your run indoors or schedule a cross-training session instead. Before summer weather descends, you may want to consider joining a gym, investing in a treadmill, or having a plan in place for alternative activities, like swimming.