Beat the Heat With These Running Tips

The weather is heating up, and if your runs suddenly feel harder, you’re not imagining it.

Heat and humidity add extra stress to the body, which means your pace, effort, and recovery can all feel different this time of year. 

Your body does adapt. It just takes time.

Here are 4 reminders to help you train smarter through the summer months:

1. Aim for Early Mornings or Evenings

The coolest parts of the day are usually sunrise and sunset. Even a small temperature difference can make a huge impact on how your run feels.

If possible run before the sun is fully up, wait until later in the evening, and choose shaded routes when you can.

Not every run needs to happen in peak heat just to “prove” something. If you are going to run in peak heat, consider doing easy miles or adjusting expectations. Adjust your pace based on effort level instead of your watch. 

2. Hydration Matters

When it gets hot, you sweat more. That means you’re losing more than just water, you’re also losing electrolytes like sodium and potassium.

You may need more water throughout the day, electrolytes before or during runs, and extra recovery fluids after harder workouts.

If you’re finishing runs with headaches, dizziness, excessive fatigue, or heavy salt stains on clothes, hydration may need more attention.

3. You Will Run Slower

One of the biggest mistakes runners make in summer is trying to force the same pace they ran in cooler weather.

Your body has to work harder to cool itself in the heat, which means heart rate rises faster, effort feels higher, and pace naturally slows down.

That doesn’t mean fitness is disappearing. It means your body is adapting. Focus on effort, not pace.

4. Walking Still Counts

Walk breaks are a tool, not a failure. I keep hearing people say they had to walk and that they feel ashamed, but it’s an amazing tool not a setback. 

Using short walking breaks can help keep effort under control, prevent overheating, and improve consistency.

Especially during workouts or long runs, strategic walking can actually help you maintain better overall quality.

Summer running can be tough, but it’s also an opportunity to build resilience and learn how to work with your body instead of against it.

Be patient with the process. Your body is adjusting even when it doesn’t feel perfect yet.

-Eliana