Summer Running Prep: 6 Ways to Beat the Heat
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I love running in the summer because it instantly lifts my mood. Hello, free vitamin D!
In the winter, I have to give myself so many pep talks to step into the cold and get out of the house. Summer running just feels less complicated: fewer layers, fewer chances of slipping because of snow or rain, and more enjoyment of the outdoors.
This is not to say that summer running doesn’t come with its own set of challenges. Heat-related illnesses are very common among runners and should always be taken seriously.
However, the best way runners can limit the damage from the heat is to prepare for it. And the best time to prepare for running in the heat is before summer starts.
In this article, we’ll go through some actionable tips to help you prepare for summer running so you can have your best season yet!
Setting Summer Running Goals
The first way to prepare for summer running is to set realistic goals. This will determine how you need to train during the summer season.
For example, if you know you race in the fall, right after the summer season, you will most likely have to deal with training through some hotter days.
If you’re not training for a particular race and your goal is just to maintain, you might not feel as much pressure to get out on really hot days and could afford to be more flexible with your schedule.
To set a running goal, I like to use the SMART criteria which is a framework used in many fields for efficient goal setting (Doran, 1981).
This is what each of the letters of the acronym means if you’re not familiar with it:
S=specific
M=measurable
A=achievable
R=relevant
T=time-bound
Using this acronym, a SMART running goal could look like this: I will run a half marathon at the September race I signed up for taking place in 4 months and I will complete it in 2 hours. I will do this by following a training plan which will build up my mileage over time and will include strength training as well as recovery days. Working towards completing a half marathon will help me to keep working on my overall physical and mental health.
Specific: running a half marathon
Measurable: completing the race in 2 hours
Achievable: by having a structured plan in place
Relevant: by aligning with my overall goal for physical and mental health
Time-Bound: having 4 months to train
When setting your goal, really think about your current fitness level and what you want to work on next to either improve or maintain your running capabilities.
2. Early Heat Acclimatization for Runners
Now that you have set your goal, it’s time to start thinking about heat acclimatization. For runners, heat acclimatization means exposing yourself gradually to the warm environment with your training.
You will be able to do this by gradually increasing the volume (how far) and intensity (how hard) of your runs for a certain period when the heat starts to ramp up. The current recommendation on a time frame for heat acclimatization is about 1 to 2 weeks.
Adapting to the heat for a period of 2 weeks is ideal, but if it’s not possible, 3-5 days is also a good minimum target (Bergeron, 2014). It has also been mentioned that the adaptation process to the heat will develop quicker in individuals who are already trained (Racinais et al, 2015).
This comes down to knowing what your level of fitness is and monitoring how you feel when you train in the heat.
In his clinical commentary published in The Journal of orthopaedic and sports physical therapy, Dr. Bergeron suggests lowering the pace to 75% of what you would normally run at and lowering the distance by half while you start the acclimatization process (Bergeron, 2014).
You could then gradually increase your pace and distance if your run in the heat was well tolerated so you can get back to your normal pace and intensity after the 1 to 2-week period.
Another recommendation for athletes to acclimatize to the heat was to train in the heat for 60 minutes per day to stimulate sweating (Racinais et al, 2015).
I think this will not be appropriate for everyone depending on your goal. If the maximum amount of time you run for in the heat is 30 minutes, then 30 minutes of exposure might be enough for you.
The main takeaway is that, if we want to train in the heat, we can’t always be running from it. We need to safely expose ourselves to it by doing so gradually and monitoring how we feel during and after the run.
3. Strengthening Training for Runners
The third tip to be prepared for summer running is to have a good strength training strategy. I like to see strength training as the foundation to build your house (running) on.
By having strength training as part of your running plan, you have the potential to improve your running performance and your running economy (how easy it will feel when you run).
Read my blog article 5 Tips on Strength Training for Runners for all the benefits of strength training and actionable tips to make it fit into your training plan.
By laying down solid foundations with strength training— before summer starts—we ensure that our bodies will be even better equipped to face the heat.
4. Hydration Strategies
Hydration is important every day of the year but will become crucial when the temperatures start to rise. When we run in the heat, we sweat more and lose fluids. We can quickly become dehydrated if we’re not mindful of our fluid intake.
Why not start developing better hydration habits before summer so it’s already a habit once summer quicks in?
What is a sign that we are Well-Hydrated?
The first thing that can give you information on hydration levels is looking at the color of your urine. Make it a habit to look at the color, especially on days when you have a run or are going to be physically active.
In their recommendations for training in the heat, Racinais et al. (2015), suggest looking at the color of the first-morning urine to properly asses your hydration levels.
Below is a graphic showing the hydration levels based on the color of urine which can be a useful reference for runners.
Figure 1- 8-color scale urine hydration chart. Adapted from "Development of Urine Hydration System Based on Urine Color and Support Vector Machine" by Gunawan et al., 2018, Procedia Computer Science, 135, p. 483.
Another way to make sure we remain properly hydrated after a run is to check your body mass—if you have a scale available to you. Weigh yourself before and after your run to see if your weight is relatively stable after you have replenished fluids.
In their recommendations on training in the heat, Racinais et al. (2015) stress that daily body mass shouldn’t change more than 1% if we are properly hydrated.
The American College of Sports Medicine (ACSM, 2007) recommends taking your body weight in the morning after urinating and without any clothing on. To get a good indication of your baseline body weight, they also recommend taking note of body weight three days in a row to have a better idea of baseline values. Women should do this for more days in a row as there could be more fluctuations in water weight due to hormonal changes.
What Should Runners Be Drinking to Rehydrate?
This will need to be tailored to each person as not everyone trains with the same intensity or volume. Something as simple as the clothing you wear can also affect how much you will need to hydrate during and after a run.
As a guideline, for hydration, below is a chart that I designed for how we should hydrate before, during, and after exercising. This is based on the ACSM guidelines (ACSM, 2007) for hydration as well as other papers that have studied hydration in athletes.
Table 1 - Hydration Tips Before, During, and After Exercise.
5. Upgrading Your Running Gear
Now, for the fun part, the running gear for summer. I have never met a runner who didn’t instantly feel like they could accomplish anything with new running gear.
As you prepare for the summer to come, look at your running gear and see if anything is missing. To ensure you are ready to tackle the heat, these items are must-haves:
Clothing with moisture-wicking fabrics
You will feel more at ease if you wear light and breathable clothing during your summer runs. Moisture-wicking fabrics like nylon, polyester, or merino wool will ensure to keep the sweat away from your skin. You will still sweat, but it will evaporate quickly from these types of fabrics which will allow you to stay comfortable.
Hats
A hat is essential to protect your face and eyes from the strong UV rays of summer. Ideally, you want it to be light, breathable, and moisture-wicking just like your clothing. My personal favorite is the ZZEWINTRAVELER Quick Dry Cap. I struggled for so long to find a hat that fits on my head and that wasn’t completely hideous. I like this one because it’s light and I can easily machine wash it. It also comes in a variety of colors and is unisex.
Polarized Sunglasses
We want to make sure we keep our eyes protected throughout our runs, especially during those peak sun hours. We need fitted glasses that won’t fall off our faces while we are running, and we also need to make sure they are polarized.
I like these polarized sunglasses that are available on Amazon. They are affordable and come in an array of different colors. Bonus points: they don’t slip off my face!
Sunscreen
For intense exercise and long-distance running, the Skin Cancer Foundation recommends water-resistant sunscreen with an SPF of 30 or higher. They also stress that a good choice of sunscreen should always be broad spectrum. It should be applied to your entire body before putting your clothing on and the quantity applied for the entire body should be at least 1 ounce.
The EltaMD UV Sport Body Sunscreen is one of my favorite sunscreens for running because it’s affordable, sweat-resistant, and nongreasy. You can have a look on Amazon by clicking here.
Hydration Wearables
If you’re going to be running in the heat for longer than 20 minutes, having some water readily available to you is recommended.
If you’re doing long runs, don’t solely rely on the fact that there might be water fountains along your route. You might have a bad surprise if a water fountain is out of order or if you need to drink before you see the next one. There are multiple ways you can take water with you on a run.
One of the ways is by using a hand-held water bottle like the Nathan SpeedDraw Plus Insulated Flask. What is good about this one is that it has a pocket to store your phone and has room for some gels. I find this a good option for shorter runs (less than 45 minutes).
Another option to take your water with you is a running belt with water bottles. The URPOWER Running Belt is a good choice because the bottles are easily accessible and you also have a storage compartment at the front for your phone, fuel, and other valuables.
The third option is a hydration vest. This is my favorite option, especially for longer runs, because I like to have my hands free. I also don’t like the bouncing feeling of the water bottles on a belt for long periods. Within the hydration vest category, you can have some with water bottle inserts, a water pack with a straw, or a combination of both.
The CamelBak Circuit Run Vest is a good example of a hydration vest that has a water bladder (or water pack) with a straw. You can also choose to add some water bottles in the front inserts.
I prefer a hydration vest without the water bladder and straw on really warm training days, because they tend to be lighter and more breathable. The TRIWONDER Hydration Vest is a perfect example of a light breathable running vest that comes with two soft water bottles and has some storage space for your phone and fueling.
Ultimately, this is something you will have to try out for yourself, before summer arrives, to see what works best for you. Having a variety of options available to you depending on the type of run you are doing is usually a good place to start.
6. Planning Your Summer Running Schedule
Finally, the last tip on preparing for summer running is to be prepared to be flexible with your running schedule.
Even if we do want to expose our body to warm weather to acclimatize, it still doesn’t mean we have to run during peak sun hours. On hot summer days, the heat will still be very present in the morning and at night. You can try to time your run for the morning or after sundown to make it more tolerable and limit your exposure to UV rays.
As mentioned previously, we want to expose our body gradually to the heat, especially if we are going to be racing or training in those conditions.
On days when it’s exceptionally hot and humid and there are weather advisories, listen to local authorities to stay safe. It might be a good time to switch it up with some indoor cross-training—like biking or elliptical—or to use a treadmill. Swimming could also be a good alternative. It could also be a good opportunity to take a rest or recovery day.
Final Words on Preparing for the Summer Running Season
To recap, here are the 6 things you can focus on to prepare for the summer running season:
Set a SMART goal
Acclimatize to the heat (period of about 2 weeks)
Make sure you have a good strength training plan
Work on your hydration strategies
Take inventory of your summer running gear
Plan your summer running schedule
The best way to prepare for summer running is to start early before it gets warm. Once the heat rises, you want to make sure to expose yourself to it gradually for a period of up to two weeks.
The most important thing is to listen to your body and watch out for signs of extreme fatigue and dehydration to make sure we enjoy the whole season of summer running.
What are your strategies to prepare for the summer running season? Feel free to comment on your summer running goals below!
Happy running,
April
References:
American College of Sports Medicine, Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and science in sports and exercise, 39(2), 377–390. https://doi.org/10.1249/mss.0b013e31802ca597
Armstrong L. E. (2021). Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients, 13(3), 887. https://doi.org/10.3390/nu13030887
Bergeron M. F. (2014). Heat stress and thermal strain challenges in running. The Journal of orthopaedic and sports physical therapy, 44(10), 831–838. https://doi.org/10.2519/jospt.2014.5500
Doran, G. T. (1981). There’sa SMART way to write management’s goals and objectives. Management review, 70(11), 35-36.
Gunawan, Alexander & Brandon, David & Puspa, Velinda & Wiweko, Budi. (2018). Development of Urine Hydration System Based on Urine Color and Support Vector Machine. Procedia Computer Science. 135. 481-489. 10.1016/j.procs.2018.08.200.
Racinais, S., Alonso, J. M., Coutts, A. J., Flouris, A. D., Girard, O., González-Alonso, J., Hausswirth, C., Jay, O., Lee, J. K., Mitchell, N., Nassis, G. P., Nybo, L., Pluim, B. M., Roelands, B., Sawka, M. N., Wingo, J., & Périard, J. D. (2015). Consensus recommendations on training and competing in the heat. British journal of sports medicine, 49(18), 1164–1173. https://doi.org/10.1136/bjsports-2015-094915
Skin Cancer Foundation. All About Sunscreen. https://www.skincancer.org/skin-cancer-prevention/sun-protection/sunscreen/
