How to Beat the Heat with Summer Running

I’m getting myself back into a regular routine now that I’ve been back in France, after visiting my former home in Boston, for the past week. To keep myself on track, I signed up for Route du Vin half marathon in Luxembourg on September 25th. Perk alert! They give you a free bottle of Cremant in your goodie bag, HELLO!

One of my pet peeves is running in the heat or under a hot sun. I’ve trained for two fall marathons and several Boston half marathons, all which have fallen in the month of October. This means training through July-October. I often find I need some motivation to tackle these heated endeavors. Here are some of my tips for you to beat the heat with summer running:

  1. Stay Hydrated. At least half your weight in ounces daily. Include some drinks with electrolytes during and after your run. Invest in a handheld or belt water bottle holder. Check out these pros/cons of each from Runner’s World.
  2. Wear light-colored, moisture-wick clothing. Avoid dark colors or cotton.
  3. Train in the early morning or early evening to avoid the peak sun.
  4. Train in the shade. Map your routes in trails, forests, or known shady areas.
  5. Train with a buddy or group. Some running groups set up water stops on longer training runs.
  6. Wear sunscreen!
  7. Be flexible with your schedule and pace. Adjust accordingly and be patient if the day is just too hot to tolerate the demands on your body.
  8. Invest in an ID bracelet. Purchase an ID bracelet with contact information in case of emergency with Road ID and download the app to your smartphone to put emergency contact info on your lock screen, if you run with your phone.
  9. Cool Down. After your run, take time to let your heart rate come down. Lower your body temperature by placing a cold pack on your neck or take an ice bath to help minimize muscle cramping.
  10. Listen to your body. Don’t push through heavy fatigue or dizziness. If you are not sweating, you are dehydrated. Dehydration can affect how your organs function and body temperature and could result in a medical emergency.

Best of luck to all my summer runners. Be sure to send me your tips on running in the heat to share with others!


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