1. Rethink Your Running Session

Hot weather is not always the time to chase personal bests. Speed sessions, intervals and hill repeats generate much more body heat than an easy run, so consider swapping a hard workout for an easier effort. For example, this week, I swapped a hill repeat session for a slow hilly run.  I still got some hill work but at a more comfortable pace.  In the heat, focus on effort not pace.  You may be slower but you are still working hard and this will continue to build your fitness and stamina. 

2. Run Early or Late

The coolest part of the day is usually early morning or later in the evening. Yes, you may have to get up a little earlier to get the run in before it gets too hot or before you start work but you will feel great having it done and dusted.  Later in the evenings can also be a good choice as the temperature drops and you still have that nice stretch in the day before darkness falls.

3. Take a Cold Shower Before You Leave

If you are already feeling the heat before you go for a run have a quick cool shower first and light towel dry before heading out. This can can help delay overheating during the first part of your run. 

4. Freeze Your Water Bottle

Fill a plastic bottle around three quarters full and freeze it overnight. I use a squishy bottle, a very useful freebie from a local race, which I keep in the freezer.  You can fill it 3/4 with water and freeze then top up with water before you head out so you have some in liquid form.  Yes, there are some concerns about water heating up in plastic bottles but if you only use if for your run,  wash and refill with fresh water, I think the benefits outweigh the issues here.  On a separate note, do not keep plastic bottles of water lying in your car on hot days.  Another added benefit to carrying a frozen bottle is that cooling your palms can help reduce body temperature as you run. 

5. Add Ice to Your Running Kit

On particularly hot days, put a few ice cubes inside your hat or sports bra before you head out. It might sound unusual, but the cooling effect can make a noticeable difference on longer runs.

6. Choose a Shady Route

A tree lined trail or forest path is often much cooler than running on exposed roads. Planning a route with plenty of shade rather than an exposed stretch of road, can make running in the heat feel much more manageable, especially during longer sessions.

7. Wear a Hydration Pack

Back to the water again, hydration packs are ideal for long summer runs because they allow you to drink regularly without carrying bottles. Many hydration bladders can also be partially frozen before your run, helping to keep both you and your water cooler for longer.

8. Sip Water Little and Often

Do not wait until you are thirsty before drinking. Taking small sips throughout your run is much easier on your stomach and helps maintain your hydration levels far more effectively. Also think about how long your run is likely to last before leaving home. It is much better to finish with water left over than to run out halfway through your session. You can also throw some over your head to help cool you down.

9. Stay Hydrated Every Day

Good hydration starts before your run, not during it. Drinking water consistently throughout the day helps your body cope much better when you head out into the heat.

10. Consider Salt Tablets & Sugary Sweets

When you sweat heavily, you lose important electrolytes as well as water. Salt tablets or electrolyte drinks can help replace these losses during longer runs or particularly hot conditions. Some runners suffer intestinal issues when running in the heat and a little bit of salt can help with this. Jelly babies, wine gums or similar sweets can also give you a quick boost of energy if you start to feel your energy levels dropping. They are lightweight, easy to carry and can be a real lifesaver if your run takes longer than expected.

11. Wear a Lightweight Baseball Cap

A lightweight running cap helps protect your face from direct sunshine and help keep sweat out of your eyes. It can also hold cold water or ice for a short cooling effect during your run.

12. Wear Lightweight, Breathable Clothing

Technical running clothing is designed to move sweat away from your skin and allow heat to escape more easily. Singlets, crop tops, lightweight shorts are ideal.  Remember ladies, if opting for the crop tops, make sure you have support.

13. Do Not Forget Sunscreen

Sunburn affects more than just your skin. It makes it harder for your body to regulate temperature and can leave you feeling much more fatigued. Apply sunscreen before every summer run, even if it is cloudy.

14. Carry a Buff

A buff is one of the most useful pieces of kit during summer. Use it to wipe sweat from your face and neck or soak it in cold water before your run for extra cooling.

15. Prevent Chafing

Heat usually means more sweat, and more sweat often means more rubbing. Apply anti chafe cream before heading out and, for men, don’t forget to wear nipple plasters on longer runs to avoid an uncomfortable surprise afterwards.

16. Bring a Beach Towel for the Car

If you are driving to your running route, keep a beach towel in the car to sit on afterwards. It absorbs sweat and stops you sliding around in your car seat making the drive home much more comfortable.

17. Know the Signs of Dehydration and Be Sensible

Listen to your body. Dizziness, headache, nausea, confusion, chills or feeling unusually weak are all signs that you need to stop, cool down and rehydrate. No training session is worth risking your health, and there will always be another day to run.

18. Don’t Stop Abruptly

Rather than stopping abruptly, keep walking for a few minutes to allow your heart rate to come down gradually, as stopping suddenly can sometimes make you feel lightheaded or dizzy, especially after running in the heat.

19. Tell Someone Where You Are Going

If you are running alone, particularly on trails or in very hot conditions, let someone know your planned route and roughly when you expect to be back. Hopefully they will never need that information, but it is a simple habit that adds an extra layer of safety should something unexpected happen.

20. Did I mention water?

The single most important tip is – drink water. As you sweat, you are losing one of the most vital components your body needs to function properly. Those fluid losses affect everything from your heart and muscles to your ability to regulate body temperature. If you want to continue your running in the heat, hydrate, hydrate, hydrate.