As runners, we often look forward to the longer, lighter days of summer. There’s nothing quite like setting off for a run under blue skies, with a gentle breeze and the sound of birdsong in the air. But while summer brings great conditions for motivation, it also presents unique challenges – especially when it comes to running in the heat.
Whether you’re training for an autumn race or simply enjoying regular runs to stay active, being mindful of how the warmer weather affects your body is key to staying safe, comfortable, and consistent.
Hydration Matters – Before, During and After
One of the biggest factors in summer running is hydration. Even a small level of dehydration can impact performance and recovery, and on hotter days, you’ll be losing more fluids through sweat than you might realise.
Start hydrating well before your run – think throughout the day, not just an hour before. During longer sessions (especially those over an hour), consider taking water with you or planning a route with a refill option. Afterwards, it’s not just about replacing fluids, but also electrolytes – so a pinch of salt in your food or a rehydration drink can help.
Keep an eye on signs of dehydration: headache, light-headedness, dry mouth and unusually dark urine. If you spot any of these, ease off and prioritise rehydration.
Timing Is Everything
Try to avoid running during the hottest parts of the day – typically between 11am and 4pm. Early mornings and late evenings tend to offer the most pleasant and stable conditions. You might also find they fit better with your day and help you start or unwind with a clear mind.
If you’re used to running at lunchtime or after work, adjusting your routine by even an hour or two can make a big difference in how enjoyable and safe your run feels.
Dress for the Weather
Choose light-coloured, technical fabrics that wick sweat away from your skin. Avoid cotton, which can hold moisture and cause chafing. A good cap or visor can help keep the sun out of your eyes and offer a bit of shade for your face, and don’t forget sun cream – especially on exposed areas like shoulders, arms and the back of your neck.
Sunglasses designed for sport can also make a big difference in comfort and protection on bright days.
Listen to Your Body
Warm weather isn’t the time to chase personal bests. Your heart rate will often be higher for the same pace and recovery may take longer. Slow your pace if needed, shorten your run, or even swap it for some cross-training or a rest day. There’s no shame in walking when you need to – consistency over the season beats any single workout.
Running in summer can be joyful and uplifting – with the right approach. Stay cool, stay hydrated and give your body the respect it deserves in the heat. A little preparation goes a long way and your running will thank you for it.
Looking for those small but essential extras that make a big difference on your run? From breathable running caps and lightweight sunglasses to hydration vests, soft flasks and high-performance socks, our accessories range is designed to keep you comfortable whatever the weather.
Whether you need a running belt for your keys and gels, a sun visor for bright days, or a headband to keep sweat at bay, we’ve got you covered.
Explore our accessories online or pop into the shop – we’re always happy to help you find the right kit for your needs.
Photo by Nigel Msipa on Unsplash