Every year it’s just as challenging as the last to adjust to running in the heat. You would think that after 20 or so years of running that I would have this process down pat, but it seems I still need a reminder each year. I feel like those first few runs in the heat are miserable, and then as I remember how to adjust and begin to get acclimated, running starts to feel so much better.
So whether you are a new or an experienced runner, it’s always helpful to get a reminder about how to adjust to running in the summer! This is just a quick list but I will also include a few other posts with more information if you’re interested.
5 Tips for Adjusting to Running in the Heat
1. Get out there and start running in the heat
The first step is to just get yourself out there! You won’t adjust by running on the treadmill or skipping your runs. The first week or two of running in hot weather is going to be tough, but you might as well get it out of the way early in the season.
2. Train your brain as you make the adjustment
I really think a huge part of adjusting to running in the heat is mental. Especially when it comes to humidity. I’m not sure that I ever really “acclimate” to humidity, but my mind gets better at accepting the conditions and helping me to push through. Try to follow your workout schedule as planned with some adjustments as needed, but really work on staying positive while running in the heat.
I also like to remind myself of all the reasons why I love summer running, and I think about how much I complained about the weather all winter. Mind games really do work!
3. Ignore your pace in the heat
The heat will slow you down and that’s ok! One of the reasons I have always been a fan of fall marathon training is because my paces feel so much easier once the weather cools down. If you work hard now, it will really pay off this fall. Don’t be afraid to take walking breaks if you need to. Just get out there, get moving, and know that running will feel a little more normal as you start to adjust to the weather.
4. Dress the part for warm-weather running
Make sure you have some good summer running clothes to make the hot weather a little more tolerable. I like wearing long compression shorts when it’s really hot and humid to avoid chafing. Sweat-wicking tank tops in light colors work well (but don’t forget the body glide!) And make sure you have a good pair of socks to prevent blisters. If you are wearing the right clothes while running in the heat, it will be one less thing to worry about as you are running. Here are a few of my favorite items from Brooks: (affiliate links)
Spark 8″ Short Tight
Sprint Free Tank
Chaser Shorts
5. Hydrate properly for running in the heat
Another important thing to remember is to hydrate well all day long. Not just right before a run, or while you are out running. I know that when I increase my water intake throughout the day I feel so much better, and this is extra important when it’s hot out. Sometimes I will bring water with me on longer runs, but if I’m hydrated throughout the day I don’t need to worry as much on shorter runs. (Just make sure to rinse the soap out of your water bottle!)
Here are a few other posts about adjusting to running in the heat:
Summer Running: It’s Not All That Bad
12 Tips for Running in the Heat and Humidity
Surviving Summer Running
How to Run in the Heat without Dying
7 Tips for Running in the Heat and Humidity
Smart Summer Running: 8 Tips to Keep you Strong, Healthy and Hydrated
Summer Hydration Tips for Runners
Scenes From The Weekend + Hot Weather Running Tips
How do you feel about running in the heat?
Have you acclimated to the heat yet?
Any other tips to add?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Running in the heat is hard, regardless of whether or not you’re experienced. One thing that I find to be helpful is to stretch outside before running. Then your body can semi adjust to the heat instead of going from the air conditioned inside and right into hot running.
That’s a great idea!
I think I am finally acclimated to the heat, but there were some ROUGH hot and humid runs in there over the last few weeks.
The only tip I can think of to add is just KNOW WHERE YOUR WATER FOUNTAINS ARE! I hate running with a camelback, but for long runs a hand bottle just isn’t enough. So I’ve started structuring my runs so I pass by water fountains where I can refill my hand bottle and/or have a few sips of cold water to keep me going!
That’s a really good tip! There are no water fountains around where I run so if I’m doing a long run I need to bring my own water.
Running in the heat definitely does take getting used to again, but I think this year I adjusted pretty quickly! Love your tips though 🙂
That’s great that you adjusted quickly! I think I’m mostly adjusted but still haven’t tried a long run in the heat.
Great tips! I think adjusting your expectations is so important. Yes, you’re going to run slower, but fortunately that pays off in the fall. And I am so thankful that it doesn’t get very humid here (though August in the desert has its share. Thanks for sharing my post!
The humidity is really rough! I feel like I can avoid the intense heat and sun by getting out early, but there is no hiding from the humidity.
Running in the heat is so hard! I always switch my garmin to heart rate mode so I don’t get obsessed with checking my pace…
I try not to look at my watch too! There’s no point in worrying about pace when I know I’m going to slow down in the heat.
These are all great tips. I try to get out before the sun is up but it actually can be more humid super early than it is a bit later.
That’s such a good point! I guess it still makes sense to try to get out early since the sun and heat may be even worse than the humidity.
I think so much of it is mental! If I go out knowing it’s gonna be hot and make peace with it I’m ok.
Yep! I totally agree.
I think of all tips mentioned, adjusting your goals is the biggest one to accept. I know a gal who used to whine nonstop about how the heat affected her performance…it was just so much hotter outside and much more difficult than her treadmill runs. It wasn’t until she actually started running outside regularly that she realized the reality LOL
I definitely run slower in the hot weather, at least for awhile until I get used to it. I think all my PRs are from races with cooler weather!
I LOVE running in the summer heat. I don’t go out midday, but I love to sweat. It leaves me feeling clean and accomplished. Thank you for the great tips. I am still in the adjustment period. The real hazy, hot and humid weather has yet to set in.
The adjustment period can be really tough. I also love the feeling of getting in a good run in the summer, but it can be tough.
I think ignoring pace is a great idea. I also wear a heart rate monitor–it gives me the feedback I need to make me run slower!
Looking at heart rate instead of pace is a great idea!
Summer running is tougher than winter running, to me. I try to go first thing in the morning or late at night!
It’s definitely a little easier to run if the sun isn’t super strong!
One thing I learned in Texas is not only hydrate all day long, but get those electrolytes too. If I run in the heat, and hydrate with just water, I get an incredible headache because I need that salt and potassium.
Good point! I’ve been drinking alot of Nuun lately and I think it really helps.
Great tips! Adjusting to the heat is hard, especially since June is usually a colder month. Prehydrating well helps me a lot on summer runs, as does ignoring pace or getting out really early.
It definitely makes it hard to adjust when the weather doesn’t stay consistently warm!
I feel like I never truly acclimate to heat either. I always marvel at people who are able to race in really hot conditions with it barely affecting their pace at all. I like to freeze my water or plan to loop back for a cold refresh. It feels SO decadent!
There is nothing like the taste of ice cold water during or after a hot run!
These are such brilliant tips. As someone who has to contend with 9 months of hot weather running, I agree with this list 100% especially the part about training your brain AND hydration. I like that you emphasised hydration has to be whole day – makes such a difference. I have also found that adjusting the times I run really helps – so I go out a lot earlier or later on in the evenings than I do when it’s cooler.
It must be tough to run in the heat 9 months out of the year! And it’s so helpful to run then the sun isn’t quite as strong.
Running in the heat was always hard for me…improper hydration and I always wanted my pace to stay the same. Ugh! Set up for disaster, haha!
It’s hard to accept that your pace will slow down. I feel like every year I need to remind myself that its ok to go slower.
As much as the humidity sucks in the summer, I’d take that over snow and wind anyday. I tend to not go as far be I am so lazy when it comes to bringing water with me….haha.
I definitely prefer the heat and humidity to the snow and wind!
I love the heat! I have acclimated in that I am not getting overheated but I am still slow. I don’t care there. There’s nothing like a scorching, sunny run!
I think I am also at the point where I can handle running in the heat but I’m still slower than a few months ago. But its all good because it feels so good to be out there!
great tips! my favorite running seasons are spring and fall… but like you said, you have to just get out and do it! you are not going to get used to it by skipping the run!
I also really like fall running! I feel like we usually skip over spring. I like that fall running feels so much easier after running in the summer.
I really struggle with the heat and humidity every single summer. I have not really found a plan that works well yet
It’s definitely harder to run in the heat and humidity but for some reason I kind of like it!
Great tips, Lisa. It’s definitely an adjustment to run in the summer heat and I always try to remember to hydrate (throughout the week, not just during my run), to put on sunscreen (I burn easily ;)) and to take it slow(er).
Those are all great things to remember about summer running!
Not acclimated because the weather can’t make up its mind. I feel you on the clothing. Finally sucked it up and wore shorts today. It was a must.
It’s definitely shorts weather now I think!
I’ve never worn shorts for a race. It may happen all summer now
Running in the heat is hard. I usually try to run in a forest where it’s shadier and cooler.
And lots of water fountains help, too!
I was just thinking that it’s time to pull out the old summer running posts. 🙂 Thanks for sharing mine. This past week has started getting very warm, already 70+ when I run at 6 am. Thank goodness it’s not humid!
Summer heat and humidity are my nemesis every year! Here it comes
Although summer running is my poison (in a great way!), it does take a few runs to acclimate to it. I think we all agree the humidity is the most difficult aspect. My relay (last weekend) had some tough moments for us because it hadn’t been very hot yet. Thankfully, we didn’t have humidity fighting us!
We don’t really get much of an adjustment period. It will be 60ºF and then the next day, it will be 90, and ta da. It’s summer. All we can do is get up early or go out late, and get it done.