Running in the heat: 7 tips to stay cool on summer runs

Summer's here, the sun is out, and it's a great time to enjoy the outdoors with a run. But as the heat kicks in, your training can quickly turn into a challenge: your cardiovascular system works harder, you sweat more, and the risk of overheating increases. Luckily, a few smart tweaks can make all the difference. Follow these 7 tips, tune into your body, and keep running safely and happily through the hottest months.

1. Run early or late

Midday sun is no joke — it’s when UV rays and heat are most intense, and your body will definitely feel it. That’s why it’s best to avoid workouts between 11 a.m. and 5 p.m. Instead, go for a run in the early morning when it’s still cool or in the evening as the day winds down.

Running at these times isn’t just more pleasant — it also helps you maintain consistency in your training routine, even when it’s hot out.

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2. Choose lightweight, light-colored gear

Wearing the right gear makes a world of difference in hot weather. Opt for lightweight, breathable fabrics that wick away sweat and help your body stay cool. Stick to light colors — they reflect sunlight better and prevent extra heat buildup.

Don’t forget your exposed skin. Use a high-SPF sunscreen — SPF 50 or higher — especially on your shoulders, neck, and arms. Sports sunscreens are made to stay put through sweat and won’t sting your eyes.

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3. Protect your head

Keeping your head covered is key when training under the sun. Lightweight caps or moisture-wicking headbands help prevent overheating, protect you from sunstroke, and keep sweat from dripping into your eyes. Look for designs with ventilation or reflective details for added comfort and safety.

Pair with sunscreen, and you’ve got a solid defense — whether you’re on the road or the trail.

>> Discover more caps & headbands for hot days

4. Hydrate, hydrate, hydrate

Hydration is always essential, but in summer it’s critical. Drink plenty of fluids before you head out, and bring water along for longer sessions. Whether you prefer a hydration belt or pack depends on your style — our hydration systems guide breaks it all down.

Take small sips regularly to keep your circulation stable. If you’re sweating a lot, replenish lost minerals with an electrolyte drink or isotonic solution. A light snack about an hour beforehand — like a banana or oat bar — can also give you a helpful energy boost.

>> Find your ideal hydration system here

5. Sunglasses? Absolutely.

Your eyes need protection too — even on overcast days. A good pair of running sunglasses shields you from UV rays, reduces glare, keeps bugs out, and helps you see clearly, reducing strain and fatigue.

Choose a pair with a snug fit, well-ventilated lenses, and solid UV protection to stay comfortable and safe.

>> Browse our wide selection of high-quality running sunglasses

6. Slow down & listen to your body

When it’s hot, going slower is smarter. High temperatures raise your heart rate, reduce your endurance, and push your body harder than usual. Ease up: scale back your pace, allow for longer recovery, and take breaks when your body signals it’s time.

Good form goes a long way, too — short, smooth steps and an upright posture help keep you cool and efficient. Shady trails or routes by rivers are perfect for keeping things comfortable and boosting your mental game. And remember: it’s perfectly okay to pause or even call it a day — it’s not quitting, it’s smart running.

7. Pick the right running shoes

In hot weather, your shoes matter more than ever. Choose breathable, lightweight models with good ventilation to help your feet stay dry and cool.

Many brands now offer summer-specific or ultra-lightweight options tailored for warm weather runs.

Keep in mind that your feet may swell in the heat, so a slightly roomier fit can prevent discomfort. Also check the cushioning — shoes that are too stiff can create pressure points, especially on sun-heated asphalt.

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Conclusion: Stay cool & train smart

Running in the summer is absolutely doable — and great for both your body and your mood — as long as you run smart. Instead of powering through the heat, adjust your pace, gear up properly, and stay in tune with how you’re feeling.

And if it’s just too hot outside? Switch it up: go for a bike ride or take a swim. It’s still great cardio, just cooler. With the right approach, you’ll stay Fit for your life — all summer long.