Despite longing for nice sunny miles all winter long, as summer heats up we all start to regret wishing those cold brisk runs away. The sun means well, but it definitely does too much this time of year as far as athletes are concerned. Add in the humidity and it’s even worse. If you’ve stepped outside at 7am and immediately regretted lacing up this post is for you.
Whether you are 25 or 45 (and navigating some extra hormonal challenges), here are some tips on how to survive– and maybe even enjoy– running through the hottest months of the year.
Do Your Best to Avoid it
First and foremost plan your runs to avoid the heat as much as possible:
- Aim for early morning or after sunset
- Check your weather app for heat index and warnings
- Opt for the treadmill on the worst days if you can
- Choose shaded routes
Water Is Not Enough
Fun fact: chugging plain water on a hot run can leave you more depleted, not less, because you’re also sweating out electrolytes.
- Pre-hydrate before you head out — don’t wait until you feel thirsty
- Add electrolytes, bring along along salt sticks, a sports drink, or electrolyte chews, especially on runs over 45 minutes
- Signs you’re behind on fluids: headache, crampy legs, fatigue before you expect it
Bonus for midlife women: hormonal shifts can mess with your fluid balance and sweat response, so you may need more electrolytes than you used to!
Dress For It
- Stick to light colors and moisture-wicking fabric. Avoid cotton!
- Don’t forget your hat, sunglasses, and sunscreen, even when it’s cloudy
- Bring along a cooling towel – they are underrated
Bonus for midlife women: wear layers you can shed fast — hot flashes have a way of showing up mid-mile with zero warning.
Your Pace Is a Lie in July
Heat slows everyone down. Everyone. Your Instagram-perfect running friend included. This isn’t a fitness failure, it’s your cardiovascular system working overtime to keep you going.
- Ditch the pace goals on hot days and run by feel instead
- Your heart rate will run higher than usual for the same effort — that’s normal, not alarming
- A “bad” summer run is often just… a normal summer run. The bar is different now, and that’s okay, you’re out there and still making progress!
Bonus for midlife women: hormonal fluctuations can add extra unpredictability to how you feel day to day, so effort-based running is doubly your friend right now.
You Can Adapt
Good news: your body can actually adapt to heat over time. It’s called heat acclimatization, and it’s basically your internal thermostat leveling up.
- Give it 1–2 weeks of consistent (not heroic) summer running
- You’ll sweat earlier and more efficiently, which sounds gross but is genuinely a good thing– that’s how your body cools itself
- Repeatedly showing up matters more than any single “prove yourself” run. As summer progresses so will you.
When to Stop Being a Hero
Feeling hot, sweaty, and a little dramatic? Normal. But some signs mean it’s time to actually shut it down:
- Dizziness or confusion
- Nausea
- You suddenly stop sweating despite the heat (this is your body waving a red flag, not a green one)
There is zero shame in cutting a run short. Nobody has ever looked back fondly on the time they pushed through heat exhaustion for the sake of Strava.
Don’t Skip the Cool-Down
- Find shade, a fan, or a cool (not ice-cold) shower — your body will thank you
- Refuel with protein and fluids soon after finishing
- Prioritize sleep, because heat + bad sleep is a rough combo for everyone
Bonus for midlife women: night sweats can crash the sleep party uninvited too. A cool room and light sleepwear go a long way toward actually getting the recovery you earned.
Summer running is less about being naturally good at heat and more about being willing to adjust, hydrate, and occasionally negotiate with your own body mid-run. You don’t need to be fast, you just need to be smart.
What’s your best (or worst) hot-weather running story? Drop it in the comments!
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