Running in the Heat: How to Survive and Thrive Running in the Summer
Summer seems to happen almost every year! But there’s a problem. Folks need to run, and it’s too hot. Maybe even three hot! Don’t you worry; I got some ideas on how to handle that.
Wondering how you run in the summer months without wilting or risking your health? Effective running in high temperatures hinges on strategy and preparedness. From choosing the right gear to pacing yourself under the blazing sun, let’s focus on the most important things we can do to keep logging miles safely in the summertime.
Key Takeaways
- Heat and Humidity: Slow down, adjust your pace, and accept that heat will impact your performance.
- Mind Over Weather App: Stop checking the forecast and start planning how to tackle the heat.
- Ice Bandana: Don’t question it. Just get one.
- Early Mornings: Your best bet for a cooler run.
Understanding Heat’s Impact on Your Run
Before we get too deep into anything, it’s essential to acknowledge how heat impacts running. It’s a stressor, just like hills, elevation, altitude, and fatigue. It’s going to slow you and your paces down. You have to be okay with that first.
And hey, you’re not alone in feeling the heat. As we discussed on the Mind Your Miles podcast, “Training in the heat is a lot like training at altitude. It forces your body through low-level suffering and builds mental and physical resilience,” Will noted. So, instead of seeing the heat as your enemy, consider it your unexpected ally in building toughness.
The Cooling Power of Ice Bandanas
Without a doubt, the number one tip I can give to someone on how to handle running in the summer is to get several ice bandanas and learn how to use them. Like today, figure it out and order them. I spent a summer running a ton in Phoenix, Arizona, over 100 degrees every single day, and I didn’t have many issues for easy runs thanks to these guys.
An ice bandana is just a regular bandana with a pocket that holds ice. Don’t overfill, place the ice portion on the back of your neck, tie the front, and magic happens. Our thermoregulation center is around that area of the neck, so having the ice there sends signals to our central nervous system even faster to cool us down. Since it’s hot, the ice melts, and that cold, just-frozen water trickles down your back, cooling you even more.
I’ve made several of these bandanas. You just take a regular bandana, fold it diagonally, and sew it all the way around the edges, except for one hole on the long flat end where you put the ice in. Several companies now make these.
If you’re complaining about the heat, and you haven’t used an ice bandana, your heat complaint will NOT be filed. Return to sender.
As we mentioned on the podcast, “An ice bandana is a total game-changer. Throw some ice in it, tie it around your neck, and suddenly that 110-degree day in Phoenix feels a little less like the sun’s trying to roast you alive.”
Early Mornings: Your Secret Weapon
I’m glad we’re here having this talk because we need to talk about the early morning runs. The next quickest way to have your heat complaint rejected is to avoid the early mornings for your run. It’s the coldest part of the day. It will set your day up for success. It’s insanely easier to fuel and time your stomach for a morning run. It’s also cooler earlier in the morning; did I mention that? It’s less hot at 6 am than it is at 5 pm. Not sure if you knew that or not; just checking.
I could go on and on about why you should run in the mornings. Like 90% of races start in the morning. It sets the tone for your whole day. After a decade of coaching, I can tell you morning runners have double the consistency and completion rate for workouts than the evening afternoon folks. But also it’s cooler in the mornings. You won’t get as hot. It’ll make your run nicer and easier to do.
Nick nailed it on the podcast: “Early mornings win every time. The pavement is cooler, and you avoid that residual heat from the sun beating down all day. It’s way better than running late in the evening, even if it seems like a good idea.”
Mind Your Miles Podcast
The boys and I on the Mind Your Miles Pod just did an entire episode on running in the heat. We dished out all our pro tips and secrets. Check it out for even more good advice.
Hydration: The Foundation of Hot Weather Running
Staying adequately hydrated is fundamental when running in the summer heat. Proper hydration before you begin your run is essential for maintaining optimal blood thickness, aiding your heart and circulatory system, and hastening recovery time.
When you’re dehydrated, your body has to work even harder to cool you down, raising your heart rate. That mixed with heat is a devastating combo. Make sure you’re thinking about your hydration HOURS before your run. Drinking colder water can lower your core body temperature, giving you a better chance to fight the heat. Speaking of fighting the heat, I have this weird mantra when I’m running in the summer where I imagine the sun putting on Will-Block before it goes outside because it’s more scared of me than I am of it 😎.
Stay ahead of your hydration needs by planning your water intake well in advance—this isn’t just about sipping during your run but also maintaining proper hydration throughout the day. Use handheld water bottles or hydration packs during your runs, especially for longer distances or in extreme conditions, to keep your body cool and functioning efficiently.
Preparing for Heat: Sauna Protocols and Acclimation
Hydration alone isn’t enough if you’re gearing up to run in significantly hot conditions. You need to prepare your body to handle the heat. As Nick mentioned on the Mind Your Miles podcast, “I had a terrible experience at the Disney World Marathon one year because I didn’t prepare for the humidity. The next time, I used a sauna protocol, and it made all the difference.”
If you’re facing a hot race or training in a cooler climate but planning to compete somewhere warm, a sauna protocol can be a game-changer. Regular exposure to controlled heat helps your body adapt, much like training at altitude. Here’s how to do it:
- Start Simple: Spend about 20 minutes in the sauna after your regular runs, 3-4 times a week. Begin this regimen at least three weeks before your race.
- Gradual Build-Up: Allow your body time to adjust. Start with shorter sessions if needed and gradually increase the duration. Your goal is to comfortably reach 20-30 minutes per session.
- Stay Hydrated: Remember that sauna sessions can cause significant fluid loss. Keep sipping water or an electrolyte drink before and after your sauna time.
“The more exposure you get, the more your body learns to handle the heat,” Dylan added. “It trains your brain not to freak out as soon as things get hot. You’re teaching your body to keep cool under pressure—literally!”
Even if you don’t live in a hot area, training with a sauna protocol can help you prepare for any race day surprises. The adaptations you gain from regular heat exposure—like increased blood plasma volume and more efficient cooling—can make all the difference when you’re facing down a humid or hot marathon course.
Warmup Alterations
When it’s hot out, you might want to cut your warmup short. After all, the point of a warmup jog is to literally warm up your muscles, and the heat is already doing half the job. No need to overdo it—just enough to get loose without speeding up the overheating process.
Dylan put it perfectly on the podcast: “Don’t waste energy on a long warmup when the sun’s already doing half the job. Keep it short and simple, just enough to get your muscles ready, but not so much that you overheat before you even start.”
What Do I Do After the Run?
While this could be a good time for stretching, it’s an even better opportunity to hit a strength or mobility routine while you’re already warmed up. You’ll see even better results. And don’t slack on hydration. Plain water is fine, but adding electrolytes makes a real difference. Here’s why:
- Active Hydration: How the Sodium-Glucose Pump Works
Hydration isn’t just about guzzling water; it’s about how well your body absorbs it. The sodium-glucose pump in your small intestine is a key player here. When your drink has sodium and glucose, this pump springs into action, pulling glucose into your cells with sodium hitching a ride, and water follows them both into your bloodstream. When sugar and sodium are present, you can absorb water more quickly. - Passive Hydration: Just Water
Now, plain water still does the job, but it’s slower. Water gets into your bloodstream through osmosis, which is effective but less efficient than the sodium-glucose pump. When you need quick hydration, like after a long, sweaty run, water with electrolytes (sodium and glucose) will replenish you faster and more effectively than plain water alone.
Will summed it up nicely: “Think of hydration like your workout—quality matters more than quantity. Electrolytes help you absorb fluids more effectively, so you’re not just chugging water and hoping for the best.”
My go-to hydration choice is Skratch Hydration. Mixing one serving with 8 to 16 ounces of water before and after each run is a game-changer, helping you maintain optimal hydration and electrolyte balance to power your training sessions.
Replenishing and Repairing: Nutrition and Hydration After Running
Did you know that protein is important after a workout to repair muscles? Okay cool. BUT did you know carbohydrates and electrolytes are JUST as important?! Yeah, the body needs all of them. There have even been studies showing that the window to replenish electrolyte stores is more crucial and fleeting than the protein window! I wrote about how a smoothie can handle all three of these needs really well, but there are heaps of options. Make a plan and create an easy routine for how you’re going to handle your post-workout recovery fuel.
Choosing Races at the Right Time of Year
Choosing the appropriate race is an essential part of your strategy for dealing with heat. Reflect on how well you handle both high temperatures and humidity, and choose races that work WITH your local weather, not against it. For example, if you live in a super hot summer climate, like Phoenix or Las Vegas, and you pick your goal marathon to be in August or September, that means all of your most important, hardest, longest training will take place during the hottest part of the year. It’s gonna be difficult. But those hot places have mind-blowingly good winter weather. So choosing a marathon that takes place somewhere between late October and early June will serve you better!
As we discussed on the podcast: “Plan your races wisely. If you struggle with heat or live in a hot area, avoid races that require peak training in summer. Opt for marathons or events during cooler months, like Houston in January or CIM in December, to ensure your training is effective and less punishing.”
Alternative Workouts for Hot Days
On days when the heat index soars to concerning heights, consider shifting your exercise routine inside. Treadmills are a great tool for the summer months. You know if you’re on a treadmill, you’re probably going to be in an air-conditioned room, and you can have a fan and ice-cold water right by your side to ensure you are cool as a cucumber. This allows you to take advantage of air conditioning and avoid direct sunlight.
Now, many folks do not love the treadmill. That’s fair. Also, treadmill running is a slightly different movement than regular ground running since the ground is moving. Treadmills can sometimes be funky on people’s hamstrings, so be cautious if moving a bunch of runs indoors.
But don’t dismiss the treadmill too quickly. As we noted on the podcast, “For those crucial training runs, especially when it’s dangerously hot outside, using a treadmill can help you hit your workout paces without risking heat exhaustion.” Sometimes splitting the run between outdoors and indoors can help keep it interesting and manageable.
But Will! What if I hate running in the heat, AND I hate running on a treadmill?
Yeah man, idk, it might be time to start playing Pickleball at this point.
Sun Protection Essentials
Remember to complete your protection with a hat and sunglasses to safeguard your eyes and face. Sunglasses can also help relax us by delaying the signals we would normally absorb from the sun when our eyes are unobstructed. When it’s super bright, our eyes start sending signals to our nervous system about the sun and heat. Shades can prolong that and help our nervous system avoid going into survival mode. You also will look pretty cool. And if you’re ugly, the sunglasses will cover up more of your face, leaving more facial real estate to mystery!
Summary
Running in hot weather is all about being smart, listening to your body, and staying ahead of the heat. Hydrate like it’s your job, wear gear that keeps you cool, adjust your pace when needed, and know when it’s time to take things indoors. Running in the heat is tough, like turning up the difficulty level, so adjust accordingly, stay cool, keep hydrated, and most importantly, enjoy the run.
Approach hot weather running with flexibility, and let these tips guide you. By adapting your summer training sessions, you can turn what might feel like a slog into a chance to boost your endurance and resilience. Remember this advice, and you’ll not only survive the warm seasons—you’ll thrive in them.
Frequently Asked Questions
- Can I run at my normal pace in hot weather?
It’s a good idea to slow your roll in the heat. In the hottest parts of the summer, we will often have to adjust the paces on ALL of our outside runs. It’s completely normal. You’re not out of shape; it’s just hot. - What should I wear for running in the heat?
When running in the heat, stick to light-colored, moisture-wicking gear—darker colors are like a sun magnet, and the last thing you need is more heat. Ditch the cotton; it’ll just weigh you down when it gets soaked. And if you really want to stay cool, grab an ice bandana. Trust me, it’s a game-changer. That little pocket of ice around your neck will make a world of difference when the Sun’s beating down on you. - Is it better to run indoors or outdoors during a heatwave?
Sometimes, it’s better to not think about the weather, head to your local gym, and hop on the ole treadmill. Not many weather excuses waiting for ya in Planet Fitness.
Expert Insights from the Hosts of the Mind Your Miles Podcast
Throughout this article, we’ve shared insights from our Mind Your Miles podcast crew, a team of experienced runners and coaches who know a thing or two about training in the heat. Here’s a bit more about each of them and why their advice is worth your attention:
Will Baldwin
Will Baldwin is a seasoned runner and coach with years of experience in the world of competitive running. Raised in Oklahoma, he started his running career in high school, going on to run cross country and track at East Central University in Ada, OK. After college, Will continued to immerse himself in the sport, surrounding himself with some of the fastest runners and smartest minds in the running community. With personal records that include a blazing 14:27 for 5K, a 2:21 marathon, and a 67:30 half-marathon, Will has also been inducted into East Central University’s Athletic Hall of Fame. He holds USATF Level 1 and VDOT O2 Coaching certifications and is dedicated to helping runners achieve their goals with personalized, dynamic training plans. And let’s not forget, Will was awarded “Most Handsome Running Coach” in 2021—a title he wears with as much pride as his race medals.
Dylan Belles
Dylan Belles brings a lifetime of passion for sports to his running and coaching career. Starting as a high school state champion in North Carolina, Dylan went on to run for the University of North Carolina at Greensboro, where he learned from some of the best in the sport. After college, he moved to Flagstaff, Arizona, to continue his pursuit of running excellence and qualified for two Olympic Marathon Trials. With experience coaching everyone from elementary kids to elite athletes, Dylan’s coaching philosophy centers on maximizing each runner’s potential. He has guided over 1,000 runners through their training journeys, combining the science of running with the art of coaching.
Nick Hilton
Nick Hilton is a professional coach and accomplished runner with a long list of credentials. A four-time Division II All-American from Lock Haven University, Nick is a two-time US Olympic Marathon Trials qualifier and two-time Walt Disney World Marathon winner, with a personal best of 2:16:18 in the marathon and 1:03:23 in the half-marathon. Nick’s coaching style focuses on providing individualized training plans that cater to each athlete’s unique needs, schedule, and budget. Certified by VDOT O2, USATF Level 1, USTFCCCA, and NASM as a Nutrition Coach, Nick offers a premium coaching experience designed to help athletes reach their peak performance.
Follow the Mind Your Miles Podcast
Catch more tips, expert advice, and running banter with Will, Dylan, and Nick by tuning in to the Mind Your Miles podcast, where they share their knowledge and experience to help you become the best runner you can be.
