These 4 Expert Tips Help You Survive Hot Summer Running

I opened up the weather app on my phone today and felt a bit shocked to see some 90-plus-degree days in the forecast for the upcoming week. Talk about confirmation that the summer training season has finally arrived.Running through the dog days of summer comes with its fair share of challenges. Some of you may even like battling frigid winters more than getting drenched in sweat while training through the summer. And if you’re someone like me that avoids treadmill runs at all costs, you’re likely going to find ways to successfully fit in your miles outside, even on the most brutally-hot days.I was reading Runner’s World contributor Liv Paxton’s recent story on the benefit of micro, air-conditioned breaks during hot summer runs, and it made me reflect on my own routine for tackling the warmest training months. I grew up running through sticky, humid North Carolina summers and then spent three years battling 100-degree days in Austin, Texas, so I’ve picked up a tip or two for making the most of the days when you’d rather hit the pool than log miles.Don’t let the rising temperatures deter you from keeping up with your run routine this summer. Use these expert-backed strategies to make those sweaty, humid miles much more manageable.Don’t Be Afraid to Take a Quick BreakLike Paxton explains in her piece, throw elapsed time out the window. I can assure you that no one will study your idle minutes on Strava to see how long you stopped during your session (and if someone does do that, they’re way too invested in Strava stalking).While I haven’t tried out AC breaks before, I’ll sometimes take a quick stretch break at the turnaround point of an out-and-back run, or make pit stops for water on particularly warm runs. Even those brief moments to catch your breath for a moment, bring down your heart rate, and loosen up can help you battle tough weather conditions—and no, the occasional break won’t cause your fitness to plummet, Paxton reiterates in her story.Rest breaks are even recommended by experts, and you can use the wet bulb globe temperature to determine when and for how long you should make a quick stop during your run. Our full story on running in the heat outlines how you can utilize the metric to guide your break lengths.Don’t Pass Over Water FountainsNo water fountain along a trail goes untouched when I’m running through the blazing heat. I’d rather stop to take a few sips at most fountains I pass than suffer from dehydration and struggle to keep up my pace. If I drive to a run location—particularly for long run days—I’ll often structure my miles so I can loop back to my car a couple of times to take a swig or two from my water bottle mid-run.Experts recommend drinking water early and often, as well as prioritizing sports drinks to get in those water-absorbing electrolytes that you lose in sweat. For more on how much water and sports drink to consume before, during, and after your hottest workouts, explore our story on heat running tips.Accept That Your Pace May Be SlowerAt the beginning of the hottest summer I experienced while living in Austin, I remember heading out for a recovery run for one morning and feeling frustrated that I couldn’t even hold my typical easy pace—7:50 per mile—without dying. My heart rate rose through the roof, and my “easy” run quickly turned into something way more challenging than I intended.From then on, I learned that I needed to set my ego aside and realized I couldn’t be a world-beater on every hot run. If I checked the weather before a run and saw an insanely high dew point and a temperature well above 80, I knew that I would need to dial back my speed.According to experts, your pace can slow down by as much as 20 to 30 seconds per mile with every five-degree rise in temperature once it hits 60 degrees. So before you try to rip through your workout or even complete an easy run at your normal pace, make sure to check the conditions and adjust your speed accordingly. Our story on how heat affects running pace explains in-depth how you can cope with the weather and be strategic with your summer running speed.Dress for the WeatherWhen the temperature hits 90 and above, trust me—you won’t want to head outside for your run dressed head-to-toe in dark, heavy gear. I’ve made that mistake too many times. Instead, opt for lightweight clothes and lighter colors, as well as gear with ventilation, to keep yourself feeling as cool as possible. Once the temperature climbs above 80, I’m almost always going to throw on my lightest pair of shorts and a breathable sports bra before I head out the door for my miles.For a more extensive look at how to dress for the weather, head to our story on how to run safely in the heat. Our summer running gear guide also includes editor-favorite tops, hats, water bottles, and electrolytes that will help make those scorching runs less miserable.Still not exactly sure how to dress for the conditions on any given day? Utilize our what to wear tool, which gives you gear suggestions based on the weather, the type of workout you’re doing, and your comfortability preferences. It takes all the guesswork out of gearing up, and you’ll head out of the door knowing you’re prepared for what mother nature throws at you.Whether you’re training for a marathon this summer or beginning your running journey, you can do so armed with confidence and expert support. Discover how you can attack your biggest goals yet with the help of our training plans and programs, available to Runner’s World+members.Become a Stronger Runner With These Exclusive Training ProgramsAshley is Editor of Content Hype at Hearst’s Enthusiast & Wellness Group. She is a former collegiate runner at UNC Asheville where she studied mass communication. Ashley loves all things running; she has raced two marathons, plus has covered some of the sport’s top events in her career, including the Paris Olympics, U.S. Olympic Trials and multiple World Marathon Majors.