Summer Running Tips: How to Train Safely for Fall Races
All of my running friends are already talking about Fall races. I'm personally running the Barkley Fall Classic in September and I've got a lot of training to do to get ready for those trails. But the Summer heat makes it almost impossible to train the way I really want to. So how do I stay productive over the Summer as a runner? Here's some must-know tips for training in the hottest months of the year.
Also... add your Fall races to your calendar on Run This for free and stay on top of your race schedule.
Run Early or Late to Beat the Heat
Seems obvious, but running in the heat of the day increases your risk of dehydration and heat-related illnesses. Plan your runs in the early morning or evening when temperatures are cooler and UV exposure is lower. Dinner might need to get pushed back sometimes to compensate, but your body will thank you later.
Hydrate Properly Before, During, and After Runs
Proper hydration for summer running starts before you lace up. Skratch is my go-to electrolyte mix for any occassion. I mix 2 scoops with water and drink about 20 minutes before I hit any run and I tell a big difference. Electrolytes are useful for replacing the minerals you lose when you sweat. So buy some skratch and make it part of your routine.
Drink water steadily throughout the day, not just before your run. On these hot days, bring a running water bottle with you and fill it up at water fountains.
Wear Breathable, Lightweight Running Gear
Choosing the right clothing for hot weather running is key. I'm reminded every year that my favorite black running clothes are sometimes way too hot for the summer months. Light-colored, moisture-wicking shirts and shorts help regulate your body temperature by allowing sweat to evaporate. And always try to add waterproof sunscreen to protect your skin from UV rays, which are blazing right now.
Train by Effort Instead of Pace
When you have pace goals, running slower can feel like you're not training hard enough. However, the heat and humidity make your body work harder than you realize. Don’t worry if your pace slows down. Fight the feeling to force those workouts. Instead, focus on maintaining an effort consistent with the workout you're aiming for. Running by effort, not pace, prevents overheating and helps you build fitness that will translate to faster times when temperatures drop in the fall. Trust the process.
Know the Warning Signs of Heat Exhaustion
Safety is the top priority for running in hot weather. If you start feeling weird, take it seriously. Learn to recognize symptoms of heat exhaustion: dizziness, headache, confusion, chills, or nausea. If you experience any of these, take a break, find a shaded area, hydrate and wait for your heart rate to go down.
Plan Shady Routes with Water Access
For safer summer runs, choose routes with tree cover or loops that bring you near water fountains or your starting point. Shaded trails can be significantly cooler than exposed pavement. Planning your runs on cooler paths helps you stay safe while still getting quality training.
Build a Community for Summer Motivation
Training through the heat is easier with a supportive community. On Run This, you can join local running clubs, connect with other athletes, and find group runs to stay motivated. Running with a club adds accountability and makes tough summer workouts more enjoyable. Do a search at runthis.run/races or on the Run This app to find some community moments near you.
Stay Safe and Connected This Summer
Running in hot weather takes planning and caution, but it can also be one of the most rewarding parts of your training schedule. Hydrate well, choose the right routes, and adjust your effort. By staying smart through summer, you’ll set yourself up for success in your fall races.
Looking for local summer events, clubs, or shaded routes? Head over to Run This to connect with your running community and keep your training on track.
