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Tips For Running in the Summer Heat

Too Hot to Run? Tips For Beating the Summer Heat

The hot Summer sun beating down coupled with the thick humidity that engulfs you makes exercising outdoors feel so much harder. If you don't want to give up your Summer runs, here are some ways to beat the heat.

  • Exercise during the coolest time of day. I've become obsessed with checking the weather, and I look to see when the temps are going to be the lowest that day. Sometimes it's early in the morning, and sometimes late in the evening. Being flexible about when you work out will allow you to have a more comfortable run.
  • Run in cooler settings. Hit the trails in shady woods or run along a breezy beach shoreline. It can be 10 or more degrees cooler than running on the streets in your neighborhood.
  • Shorten or split up your workouts. Summertime isn't the best time to push yourself, so if you can only run 10 minutes at a time, do what you can, or run twice in one day.
  • Slow down. If you're set on your 30-minute workout, dramatically slow down your pace or do intervals of jogging and walking.
  • Skip your run and take part in cooler cardio activities. Biking in the wind, swimming in cold water, or hiking under shady trees will burn calories without making you overheat.
  • User the power of water. Wet your head, or bring along an ice sock or frozen towel to help you stay cool.
  • Head indoors. Now is a good time to take advantage of a monthly membership at an air-conditioned gym. Can't afford it? Burn calories by following along with fitness DVDs, jumping rope, running up and down your stairs, or doing strength training routines in your home.
  • Drink water all day, not just before or after your run. Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches. During your run, sip four to eight ounces of water every 15-20 minutes.

If you have any more suggestions, please share them in the comment section below.

Image Source: Thinkstock
Join The Conversation
Savannahann Savannahann 5 years
Try sun soothe by @skinstrong. It helps with the heat. Put it in the fridge and try it on before and after a run in the heat
insanitypepper insanitypepper 7 years
I deal with this by just not running outside in the summer. Get a cheap treadmill or stationary bike, join a gym, speed walk in the mall with the old folks, whatever as long as it doesn't lead to heat stroke!
inlove23 inlove23 7 years
Btw, I've been running at around 7:30-8 pm.
inlove23 inlove23 7 years
Ugh, seems like the story of my life! It's so hard to run when it's a zillion degrees, I got lucky the other day and it rained just at the end of it =)
Zulkey Zulkey 7 years
I also cannot handle the heat and humidity and it's been getting me down, especially since I want to train for the rock n' roll half-marathon in chicago next August but I'm worried I won't be able to take it! In the meantime I'm really only running when I know I can get a little bit of a breeze because if the air is totally stagnant it's just not worth it. I'm trying to cut myself some slack, reacquainting myself with the treadmill and getting very familiar with videoworkouts on demand.
lenak lenak 7 years
I wan to ask about a rutine to start doing exercise periodically, I'm a sedentary and my stomach is bloating with every food I eat. My stools are usually hard, dry, small in size, I go fewer than three times per week to the bath. I have depression, stress, and hypoglycemia. I want to feel good again, I lost the path a year ago with my diet, not for weight loss but for stabilize my blood sugar. Please, I need help.
Fitness Fitness 7 years
Running through sprinklers — love that idea!
amybdk amybdk 7 years
Exercise during the coolest time of day. I I concur! I definitely hate getting up at 5 in the morning (and 8 out of 10 times, it's a real mental struggle!), but feel so good once I've finished my workout before it starts to get so hot outside.
Bettye-Wayne Bettye-Wayne 7 years
If you're in a safe neighborhood, I'd suggest running at night. Gigi I love running through sprinklers, if it's hot and I see someone watering I'll even ask then to spray me real quick! Some of them look at me like I'm a creep, but no one has ever said no.
peekwell peekwell 7 years
sometimes it's hard to get out of bed during the coolest part of the day - and summer schedules are usually pretty full! when i've just got to fit in a run but it's super hot out, i'll wet my hair down and plop it in a big bun on top of my head before i head out of the house. the water will drip down and cool you, and when you need a bit more relief you can squeeze the bun and get more water release.
SuperGigi SuperGigi 7 years
It was the insane heat wave that finally sold me on morning workouts (which I previously refused to consider). I am not exactly a morning person, but even on days when the heat is supposed to get up to 95+ F, it's usually still in the 70's in the morning. There are extra bonuses, too ... the streets are quieter because there's less traffic, everything seems so peaceful and happy, and most people who water their lawns have their sprinklers going in the early am. Some of my neighbors love to water the sidewalk & the street along with their lawns, but it's a bit fun and refreshing to run through the sprinklers while cooling down. :-)
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