Get access to everything we publish when you sign up for Outside+.
When I first moved down to Florida, I could barely bring myself to run outdoors. Living in the Northeast all my life, I was completely unprepared for the heat. After spending two years acclimating and adapting, running in the FL summers still isn’t easy—but it is manageable. Here are my top five tips for running in the hot-hot heat.
You probably saw this one coming. But summer running and proper hydration really go hand in hand. Hydration means drinking throughout the day, and planning your water/fueling through your run. In the summer, I like to incorporate a little extra salt into my diet to ensure that I’m not only drinking sufficient fluids, but maintaining a healthy electrolyte balance. Bring on the pretzels!
2. Be Realistic
I know that when temps are super high, I’m not going to be able to run at the speed I’m used to. On hot, humid days, I often force myself to leave my watch at home and run by effort instead.
3. Find a Motivator
It’s easier to sweat it out with a little extra nudge. I like to run with a buddy or download a podcast to keep my mind off the temp.
4. Screen Up
Some people don’t sweat heavily, even in hot weather. I am not one of those people. I used to hate wearing sunscreen during summer workouts because even the “sports” stuff would run into my eyes. Then I discovered balms and sticks. The thicker formula resists running, and it provides better coverage as you sweat.
5. Cool Down Slowly
I always make sure to add five minutes of walking to the end of my workouts in hot weather. This prevents my muscles from freaking out—and it feels excellent.
I want to know. . .What are your best tips for running in the heat? Let me know here or tweet me @JessieSebor. We’ll share our favorites tomorrow on the blog. 🙂