How to Prepare for Running in the Heat

How to Prepare for Running in the Heat

In case you weren’t aware, it’s finally getting warmer, and we are getting hot weather.  Preparing to run in the heat is challenging! If you are anything like the Northeast, our weather went from 30 degrees to 80.  It feels as though there wasn’t much middle ground!  Hopefully, your body adjusts faster than mine.

How to Prepare for Running in the Heat

Running in the heat and humidity can be a challenge.  Even though it’s usually more enjoyable than running in the cold, there are many difficulties and obstacles you face by running in the warm weather.

So How can you Prepare for Running in the Heat and Humdity this Year?

Stay Hydrated:

This is probably an essential piece of advice!

Prepare for running in the heat doesn’t mean drink a liter of water directly before your run.  It means staying hydrating throughout the day.

Preparing to run in the heat means drinking more water before, after, and during your run.  Don’t forget that you also lose electrolytes while running in warmer conditions.  It’s important to add salt tabs or Gatorade to the mix during the warmer months.  Figure out your sweat rate and find a sports drink that works for you. By hydrating appropriately, you can avoid muscle cramps and run and race safely in the heat.

Every runner has their own personal preference of what works for the stomach and system.  I am fortunate that most any electrolyte drink works well for me. I need to remember to drink it.

Adjust your Run for the Temperature, Heat, and Humidity:

One of the most important things you can do to prepare to run in the heat is to adjust pace! Don’t be ashamed to back off pacing or dial it back because it’s hot.  Run by effort, heart rate, and feel, not based on what the workout pace should be at ideal conditions.

Avoid running in the hottest parts of the day. The goal is to feel good during your workouts, not take it out too fast and find yourself with heat exhaustion.

For example, on Sunday, I had a tempo run scheduled.  It was 85 degrees, and while my pace was “supposed” to be 6:45, I ran 7:18 and was struggling.  Was I upset?  No!  Was I injured?  No.  I adjusted my pace accordingly and ran by effort and heart rate.   To prepare to run in the heat, it’s essential to note you won’t hit the same paces as running in ideal conditions. There is no point in running too fast and suffer from heat exhaustion or heat stroke. I know when the heat and humidity affect me when I get a headache or nausea.

Don’t be afraid to dial back workouts, either. Instead of doing a tempo run for 30 minutes, maybe try 20 minutes until you’ve adapted to the heat. Preparing to run in the heat means adjusting your pace appropriately!

Wear Appropriate Clothing:

When preparing to run in the heat, you could run naked, but that would end up being sunburnt and uncomfortable.  Don’t forget to wear sunscreen as well as moisture-wicking clothing. Your sweat evaporates, so find clothing to help keep it off your body. I’ll have to do a current post of running apparel I love this season, but in the meantime, here are some things not to forget:

  • Hat (to keep the sun off your face)
  • Moisture-wicking and noncotton clothing: including a top, sports bra, shorts, underwear, and socks.  Cotton anything will absorb sweat and become heaving, causing blisters, chafing, and who knows what else. Not just preparing to run in the heat, but cotton is bad any time.
  • Sunglasses: To keep your eyes protected
  • Body glide and sunscreen (because chafing stinks)

Be Flexible with Your Schedule:

Finally, when preparing to run in the heat, be flexible! Whether you need to run inside or run early, don’t be afraid to change your plan.  Run at the best time of the day. Until you are adapted to the heat, run in the coolest part of the day.

You aren’t a hero if you run in 100-degree heat at high noon!   In the winter, typically running at lunchtime is ideal, but that isn’t usually the case over the summer.  That’s normally when it’s the hottest.  Don’t be afraid to change the time of day you run or where you run.

There is no shame in running on the treadmill, especially when it’s the safest option.  Preparing to run in the heat means making smart choices. You can usually find me there at least once per week. Plus, you can stay cool by running inside and keeping your core body temperature lower. If you cannot start running until later in the afternoon, you can do that safely inside.

For a new more LOLZ enjoy Things Runners Training through the Heat Understand.

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Questions for you:
What are some tips you have to prepare to run in the heat?
Do you like summer or winter running better? 


  1. Summer is the only time of year when I happily pop out of bed nice and early! The light helps too, but knowing that it’s my one chance to beat the heat gets me moving. I do not deal with the heat well!

  2. During the summer months, I have to go running early in the morning, otherwise I won’t go. So scheduling is probably the biggest change for me during hot weather

  3. I prefer running in the cold. For some reason, I’ve always been a cold weather runner. I really notice a difference when it starts to warm up. I’ve tried to always schedule my half marathons and picked my one marathon because it would be in colder weather. Until my body acclimates, I just tell myself to run at a comfortable speed and drink plenty of water before, during and after the run. It will take two weeks or so, but I’ll be able to pick up the pace after that.

  4. When I get around to writing about Boston on Monday, I can talk about some of the effects of running in temps much warmer than the comfort zone and training cycle. My legs hurt. 🙂

  5. I moved from Minneapolis to Nashville last October. It’s only April and I am already struggling with the heat and humidity here! I am running a half marathon in a little over a week and then I plan to take a break from running long distance for the summer!

    1. That makes sense and that is a huge climate change. I hope you are enjoying yourself in Nashville Jill! 🙂

  6. Ugh, running in the heat is the worst. Still, I am NOT a morning runner, so I still usually run later in the day and just suffer. I’m not ready for summer!!

  7. I like running in the heat. My main health concern in the summer is getting a sunburn. I’ve already gotten squamous cell carcinoma from too much time in the sun.

    I acclimate to the heat by training in a sweatsuit while wearing a knit hat on the hottest days. I drive around with the windows rolled up and the heat on. Other people do this as well. After a while you get used to it, and you can run a race on the hottest days without any problem. It also helps to be thin with blood vessels close to the surface of your skin. This allows you to dissipate heat more efficiently. I can even take my pulse just by looking at my arm.

  8. Ughhhh hot weather, yuck! I usually dial back on time spent on a run and focus on tougher and shorter workouts, like dedicated speed work, running stadiums or hills – whatever sort of runs I feel like I need to do to get stronger but which won’t take a long time out in the heat. And when I do a longer run I just acknowledge that it’s going to be slow and painful and either do it late in the evening or first thing in the morning. Good luck with your summer running!

  9. All awesome tips! I wish it weren’t so, but the temperatures are definitely creeping up. I actually think I’d rather run in the heat than in extreme cold, but that’s probably just because I live in AL and that is what I have to do.

    1. I cannot even imagine how hot and humid temps are in Alabama now. When I lived down there in the winter, it was already hot enough LOL.

  10. I run at 6am, which makes the weather more bearable. But I run with a group that doesn’t meet for long runs until 7am on Sundays, and those runs get a little warm for me. Last year I walked during a bunch of them, which I don’t like. This year I’m prepared to run earlier and run slower so I can get all my miles in, preferably all running. I’m going to be training for the Chicago marathon and I’ll feel better about it mentally if I can find a way to run continuously in the heat.

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