The summer heat has been out of control this year, but we’re all still trying to sneak in our runs (and keep our sanity). How do you stay safe while still having fun? These tips will help you keep running, stay cool, and actually enjoy your training:
1. Change the time you run
Opt for early mornings or late evenings when the sun is less intense and temps are lower. Early morning miles bring cooler air, a boost of energy, and sunrise views that remind you why you love this sport.
2. Hydrate properly
In the heat, your sweat rate and fluid loss increase. Start your runs hydrated with water and an electrolyte-rich drink. #DoubleFisting is highly encouraged! We’ve been loving gloci for post-run hydration; it’s packed with vitamins and electrolytes and is the perfect way to replenish after sweaty summer miles.
3. Carry water with you
Even on shorter runs, bring water or a sports drink with you to stay ahead of dehydration. A hydration belt or handheld makes it easy, and adding electrolyte tabs like SaltSticks helps keep your body in balance on those extra toasty days.
4. Dress appropriately
Lightweight, moisture-wicking clothes are your best friend in the heat. Choose light colors, and don’t forget a hat and sunglasses to shield yourself from direct sun. We love wearing our Mentally at Brunch Run Hat to keep the sun off your face while reminding you that brunch is waiting at the finish.
5. Split longer runs
Training for a fall race? Try splitting your long runs into two parts—morning and evening—to avoid peak heat while still hitting your mileage goals. It’s a smart way to build endurance without risking heat exhaustion.
6. Adjust your expectations
Summer running isn’t the time for hero pace. Slow it down, add walk breaks, and give yourself grace. Heat and humidity impact your body, so don’t be afraid to listen to your body and adjust as needed.
Running in the summer can still be fun if you take these precautions. Stay mindful of your body’s signals, and don’t be afraid to pivot if the heat is too intense. Remember: no run is worth overheating your system.