Running in Hot Weather – 5 Tips For Hot-Weather Running

Running in the summer can be challenging if you live in a really hot climate. Having trained for marathons while living in Chicago, Louisiana, and Idaho, I’ve literally trained in all weather conditions for running outdoors. With proper clothing and training techniques, you can run in any climate.

With summer approaching, here are 5 tips for running in hot weather based on my own running experience:

1. Run in the morning. Generally, it’s cooler and less humid in the morning. And, summer air quality levels are worse late in the afternoon. When I lived in Louisiana, I couldn’t get up early enough to beat the heat. But I could beat the sun. Now, I do the majority of my training in Idaho, where the hottest part of the day is around 5 pm.
2. Stay hydrated. Drink, drink, drink – before, during, and after your run. And, don’t wait until you feel thirsty. If you run on a path where there is no water, plan your hydration. Use a water belt, or plan to pass a convenience store where you can buy water or use their water fountain.
3. Dress light. Wear both lightweight, wicking material and light colors. Stay away from cotton. Most running clothes are made of moisture-wicking fabric designed to keep the sweat away from your skin and it allows for air circulation, thus keeping you cooler. Cotton holds the moisture, gets heavy, and doesn’t allow any air circulation. Also, light colors reflect the sun away from your skin.
4. Protect your eyes and skin. Wear sunscreen. There are many brands of sports sunscreen that are designed not to run so that you don’t get it in your eyes. Also, squinting uses up more energy and can cause headaches. Sunglasses offer protection from sun exposure and help to prevent headaches from squinting.
5. Pay attention to how you feel. Heat and humidity can be dangerous. Be aware of the signs of overheating. If you feel dizzy or if your skin feels clammy, stop and get out of the sun.

You shouldn’t let hot weather intimidate you – just be respectful of what the heat can do to your body.

And, now I would like to offer you a free special report entitled, “Running 4 Your Life: How to Improve Your Physical, Emotional, Relationship, and Spiritual Health.” Go to

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