Hot Weather, Cool Runs: How to Keep Running Through Summer

Summer running has a reputation: sweatier, slower, and seriously challenging. But for runners, the season doesn't mean hitting pause. Whether you're chasing a PR or just trying to stay consistent, it's entirely possible to keep your running routine alive—even as the temperatures climb.

So, why is it harder to run in the summer? And what can you do to keep going strong when the heat turns up?

Let's break it down.

Why Is It Harder to Run in the Summer?

Running in hot weather isn't just uncomfortable—it's scientifically tougher. Here's why:

1. Your body works harder to cool itself.

When you run, your core temperature rises. In summer, your body directs more blood flow to the skin to release heat, which means less blood is available to power your muscles.

2. Sweat equals fluid loss.

Sweating helps regulate your body temperature, but it also leads to dehydration faster—impacting your performance, endurance, and recovery.

3. Slower paces are normal.

Even elite runners adjust their pace in high temperatures. It's not a lack of fitness—it's your body protecting itself.

How to Keep Running in the Summer: Tips for Hot-Weather Runs

Whether you're a seasoned marathoner or a new runner, these essential tips will help you run smarter, stay safe, and even enjoy your summer miles.

1. Build Gradually

Don't expect to run your usual pace or distance right away. Acclimatize by slowly increasing your training load over a couple of weeks. Your body needs time to adapt to the heat.

2. Carry a Wet Towel

Soak a small towel in cold water, wring it out, and drape it around your neck or tuck it in your waistband. It's a simple trick that helps regulate body temperature on the go.

3. Bring Lots of Water

Hydration is non-negotiable. Carry a handheld bottle, hydration vest, or plan your route around water stops. For longer runs, consider electrolyte tablets or drinks to replace what you sweat out.

4. Slow Down

Heat impacts your heart rate and perceived effort. Don't fight it—embrace a slower pace or switch to effort-based training. Your fall-race self will thank you.

5. Choose Your Route Carefully

Look for shaded trails, paths near water, or urban routes with drinking fountains. Avoid long, exposed roads with no relief from the sun.

6. Pick the Right Time of Day

Aim for early morning or evening runs when temperatures are lower and UV exposure is reduced. Midday runs should be avoided unless absolutely necessary.

7. Wear the Right Clothing

This is where your gear makes a difference. Opt for lightweight, breathable, and sweat-wicking tops and shorts. Light colors reflect sunlight, and UPF-rated apparel adds another layer of skin protection.

Explore our summer-ready running collection, designed for maximum airflow and comfort in high-heat conditions.

8. Use Sunscreen

Don't underestimate sun damage. Apply water-resistant, broad-spectrum SPF 30 or higher on all exposed areas—even on cloudy days. Reapply if you're out for more than 90 minutes.

Stay Strong, Run Smart

Summer running might be harder, but it's also an opportunity. Slower paces build endurance. Extra focus on hydration teaches discipline. And warm weather runs build mental strength that pays off in cooler months.

Equip yourself with the right strategies—and the right apparel—and you'll not only survive summer running, you'll thrive in it.

Ready to gear up for the heat?

Check out our latest lightweight, moisture-wicking performance tops and shorts, designed to keep you moving through every season.

Men's BreezeRun Sleeveless Shirt
Yellow
$28.99

Men's PaceLite Split Shorts 3"
Green
$26.99

Women's StrapFlow Curvy Tank Top
Light Blue
$24.99

Women's PaceLite 2-in-1 Shorts 3"
Dusty Pink
$32.99