running in summer

Beat the Heat: How to Run in the Summer Like a Pro

January 25th, 2024

As the hot Australian summer approaches, many runners may find it challenging to maintain their routine in the scorching heat. However, with the right strategies and gear, it’s possible to beat the heat and continue running like a pro. In this blog, we’ll explore strategies to stay adequately fueled and prevent dehydration during summer workouts. Additionally, we’ll emphasise the significance of selecting lightweight, breathable clothing and suitable running shoes to enhance comfort and performance in the heat.

Whether you’re a seasoned runner or a novice, we want to equip you with the knowledge and tools necessary to know how to run in the summer with ease, allowing you to continue pursuing your running goals like a pro.

Hydration Strategies for Summer Running

Importance of Hydration

Staying hydrated is crucial for runners, especially during the summer heat where conditions differ substantially from cold weather running. Dehydration can decrease performance, muscle cramps, and even heat-related illnesses. Therefore, it’s essential to prioritise hydration before, during, and after your summer runs.

Tips for Staying Hydrated During Summer Runs

  • Start hydrating early: Begin drinking water well before your run to ensure that you start properly hydrated.
  • Carry water with you: Invest in a handheld water bottle, hydration vest, or hydration belt to have easy access to water during your runs.

  • Set a hydration schedule: Plan regular water breaks during your runs, especially on longer runs in the heat.
  • Monitor your urine colour: Check the colour of your urine to gauge your hydration levels. Light yellow or clear urine indicates proper hydration.

Best Hydration Gear for Running in the Heat

  • Hydration vest: Look for a lightweight and breathable hydration vest with ample storage for water and essentials from brands like Orange Mud and Ultimate Direction.
  • Handheld water bottle: Opt for a handheld water bottle that is comfortable to carry and easy to drink from while running.
  • Hydration belt: Choose a hydration running belt with multiple water bottles and pockets for storing nutrition and other essentials.

running belt

Choosing the Right Running Gear for Summer

Importance of Breathable and Lightweight Clothing

During hot summer runs, it’s crucial to wear breathable and lightweight running apparel to help regulate your body temperature and wick away sweat. Look for moisture-wicking fabrics that allow for optimal airflow.

Selecting the Best Running Shoes for Hot Weather

Choosing the right running shoes for hot weather is essential for comfort and performance. Look for shoes with breathable uppers and ample cushioning to absorb impact on hard surfaces.

Essential Accessories for Summer Running

  • Running socks: Invest in moisture-wicking and blister-resistant running socks to keep your feet dry and comfortable.
  • Sunglasses: Protect your eyes from the sun’s glare and UV rays with a pair of sports sunglasses.
  • Sunscreen: Apply a sweat-resistant sunscreen with a high SPF to protect your skin from sunburn during your runs.

Tips for Optimising Your Summer Running Routine

Best Times of Day to Run in the Summer in Australia

To handle the heat, consider running in the early morning or late evening when it’s cooler. This helps create a more comfortable environment and reduces the risk of overheating. Avoid midday runs, when temperatures are at their highest, to minimise exposure to intense heat. Planning your runs during these cooler times not only improves your overall experience but also prioritises your well-being by lessening the impact of the summer heat on your performance and body temperature.

how to run in summer

Adjusting Your Training Intensity for the Heat

Consider the effects of hot weather on your body and adjust your training intensity as needed. It’s perfectly acceptable to reduce your pace and incorporate more frequent breaks to prevent overheating. Being mindful of these adjustments ensures a safer and more comfortable workout in the heat.

Importance of Sun Protection for Runners

To shield your face from the sun, wearing running headwear can be a practical choice. Additionally, you might want to consider opting for lightweight, long-sleeved shirts and pants to protect your skin from harmful UV rays. These measures provide a simple and effective way to minimise sun exposure during outdoor activities, ensuring a more comfortable and sun-safe experience without unnecessary drama.

Get the Right Running Gear With Pure Running

Conquering the challenges of running in the hot Australian summer is not only possible but also achievable with the right strategies and gear. Prioritise hydration, choose suitable gear and optimise your running routine to ensure a successful and enjoyable experience. For all your running gear needs, consider checking out Pure Running – your one-stop destination for quality products that can elevate your running journey. So, lace up your running shoes, stay cool, and savour every moment of your summer runs!