Top Tips for Running in the Heat

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When summer hits, running doesn’t have to stop—but it does need to shift. Training in the heat brings unique challenges that require a little extra planning and a lot of self-awareness. Whether you’re new to running or deep in marathon prep, these simple but effective tips can help you stay safe, perform well, and actually enjoy your runs in the sun.

Here’s how to set yourself up for success when the heat turns up:

Set yourself up for success

First of all, set yourself up for success. Adjust your pace, and focus on effort. Training in the heat will make running significantly more difficult so whilst you may feel “unfit,” this is not the case—it’s just the effects of the heat on the body. Lower your expectations, trust your effort levels, and don’t panic if the numbers aren’t where you want them.

Avoid the midday heat

The sun is the strongest at midday. Avoid sunburn and dehydration by scheduling your run for the morning or once the sun has started setting. Taking a long run during the hottest part of the day can put a lot of strain on your body which will not only affect your performance, but your recovery as well. In general, avoid running between 12pm and 3pm, and try to map out a shady route!

Use a treadmill

If you have access to a gym, it could be an idea to hop on the treadmill to complete your more difficult workouts and prevent heat exhaustion. You can change the units of your plan to align with your treadmill, making the transition very simple.

Stay hydrated

We hear it time and time again, but drinking enough water is SO important. Recommended daily intake varies between countries due to differing climates, but in the UK the advised amount to drink is around 2 litres to replace normal water loss (emphasis on normal). When exerting more energy and sweating more, you should look to increase your water intake before, during and after your run.

If you’re new to endurance running or running in the sun, buying yourself a hydration vest is a must (top tip: they are also great for carrying sugary snacks to keep you going). You can fill the water bottles up with your hydration drink of choice—we recommend adding electrolytes and salts too.

Slap on that SPF

Unprotected exposure to the sun’s harmful ultraviolet (UV) rays can cause skin and eye damage, as well as suppress the immune system, so remembering to lather on the suncream before heading outside for your long run is vital. You could be outside for hours, so opt for a 50+ SPF to ensure maximum protection. Don’t just put it on the areas that are exposed either—UV rays can penetrate some clothing, so remember to rub it over your face, hands, and body.

Dress wisely

By all means, wear what you feel comfortable in—but bear in mind your body temperature will rise quickly in the heat. Running gear that felt manageable before you left the house might have you regretting your outfit five minutes in. If you enjoy wearing shorts, opt for those. If you’re happy to wear a vest, go for it.

Another consideration is the fabric you choose when buying activewear. Bamboo is a popular choice at the moment and it's clear why—it’s light, breathable, sustainable, and offers UV protection. Cotton-blends also work well—they’re more sweat-wicking than 100% cotton.

Finally, colour matters—avoid dark colours when possible. White reflects more sunlight than black, helping you stay cooler for longer.

Embrace the hat hair

If you’ve ever experienced a sunburnt scalp, you most likely won’t want to experience it again. Although there are more and more SPF products for your scalp becoming available, wearing a hat is a much easier, cheaper (not to mention less greasy!) option.

It goes without saying that floppy, fedora, and beret hats are out of the question here; a simple baseball cap will do the job. If you’re in the market for a running hat, try opting for one with breathable fabric. Covering your scalp when the sun is beating down will really help prevent overheating and reduce your risk of heat stroke on long runs.

Don’t pressure yourself

As mentioned previously, below-optimal conditions can really hinder your performance, so don’t expect to run your best. Your body will be focusing on keeping you cool, so your paces may not be as fast as you’d like. Don’t let this demotivate you—it’s better to maintain your training and get slightly less-than-ideal results than to skip it entirely. Especially when it comes to training for long distances.

Prepare accordingly and your training is likely to remain consistent. If you have to take your long run on a hot day, following the above steps will leave you in good stead. Be safe, be sensible—and most importantly—enjoy it.

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