Hot Weather Running Tips
With high temperatures hitting the UK this week, running in the heat requires a different approach to your usual training. The good news is you don’t have to stop running entirely – you just need to adapt. Here’s everything you need to know to run safely and comfortably during a UK heatwave.
Why Running in Heat Is Harder Than It Feels
When temperatures rise, your body has to work harder to regulate its core temperature as well as power your running. Your heart rate will be higher than usual at the same pace, you’ll sweat more and lose fluids faster and your perceived effort will feel significantly greater even at a comfortable pace. This is completely normal – studies suggest performance can drop by 1-2% for every degree above 15°C, so a 28°C day is genuinely more demanding than a typical UK running day.
The key is adjusting your expectations, slowing down and making smart decisions about when and how you run.
When to Run
Early Morning Is Best
The coolest part of the day during a heatwave is typically between 5am and 8am. The air temperature is lower, the ground hasn’t had time to radiate stored heat and UV levels are minimal. If you can shift your run to first thing in the morning it makes a significant difference to both safety and enjoyment.
Evening Is the Second Best Option
After 7-8pm temperatures start to drop and UV levels fall. The ground will still be radiating some heat but it’s significantly more manageable than running at midday. Riverside and canal routes are particularly pleasant in the evening during hot weather.
Avoid Midday and Early Afternoon
Between 11am and 3pm UV levels are at their highest and the air and ground are at their hottest. Running during this window in a heatwave puts you at real risk of heat exhaustion – it’s best avoided entirely for outdoor running during a hot spell.
Slow Down and Adjust Your Effort
This is the most important tip and the one most runners resist. In hot weather your body is working harder just to keep you cool, which means your usual easy pace will feel much harder than normal. Rather than running by pace, run by effort – if your easy runs usually feel comfortable, keep them feeling comfortable even if that means running 30-60 seconds per mile slower than normal.
Your heart rate is a better guide than pace in hot weather. If you usually run easy runs at 140bpm, aim for the same heart rate rather than the same speed.
Hydration – Drink More Than You Think You Need
Before Your Run
Make sure you’re well hydrated before you head out. Drink 400-600ml of water in the hour before your run. If your urine is pale yellow you’re well hydrated – dark yellow or amber means you need to drink more before you go out.
During Your Run
For runs over 30 minutes in hot weather, take water with you. A handheld bottle, hydration vest or planning a route past a water fountain makes this manageable. Aim for around 150-250ml every 20 minutes.
After Your Run
Rehydrate as soon as you finish. For longer runs in the heat, consider an electrolyte drink rather than plain water to replace the sodium, potassium and magnesium lost through sweat. This helps prevent the headaches and fatigue that can follow a hot weather run.
What to Wear Running in Hot Weather
Lightweight, Moisture-Wicking Fabrics
Cotton holds sweat and gets heavy – avoid it entirely for running in hot weather. Technical running fabrics pull moisture away from the skin and allow it to evaporate, keeping you cooler. Look for lightweight, mesh-panelled tops and shorts in light colours that reflect rather than absorb heat.
Less Is More
In a UK heatwave, a lightweight vest or singlet and shorts is the right choice for most runners. Compression tights and long sleeves trap heat and will make you significantly hotter.
A Cap or Visor
A lightweight running cap or visor protects your face and head from direct sun exposure and can make a real difference on a sunny run. Look for caps with mesh panels for ventilation.
Sun Protection
Apply SPF 30 or higher to any exposed skin before heading out – particularly your neck, shoulders and the back of your legs if you’re wearing shorts. Reapply if you’re running for longer than an hour.
Route Selection in Hot Weather
Choose routes with shade where possible. Bath has some excellent shaded options during hot weather:
The Two Tunnels Greenway
The tunnels themselves provide a welcome cool blast of air, and the wooded sections of the route offer good shade. A favourite for Bath runners during hot spells.
The Kennet and Avon Canal Path
The tree-lined sections heading east from Bath offer good shade in the morning and evening. Avoid the open sections in full sun at midday.
Woodland Trails on the Bath Skyline
The wooded sections of the National Trust Bath Skyline route are significantly cooler than open roads in hot weather, though the exposed hilltop sections can be very warm. Stick to the woodland trails during a heatwave.
Avoid Tarmac Where Possible
Tarmac absorbs and radiates heat significantly more than grass, trail or canal paths. Where you can, run on softer, more natural surfaces during hot weather – your feet will thank you too.
Signs of Heat Exhaustion – Know When to Stop
Heat exhaustion is a real risk when running in very hot weather and it’s important to know the warning signs:
- Heavy sweating and feeling very hot
- Pale, cold, clammy skin
- Dizziness or feeling faint
- Nausea or vomiting
- Rapid, weak pulse
- Confusion or disorientation
If you experience any of these symptoms, stop running immediately, move to shade or a cool environment, sip cold water and rest. If symptoms don’t improve within 30 minutes or are severe, seek medical attention. Never push through these warning signs – heat exhaustion can progress to heat stroke, which is a medical emergency.
Footwear for Hot Weather Running
Your regular running shoes are fine for hot weather running but a few things are worth considering:
Breathability
Shoes with mesh uppers allow air to circulate around your feet, keeping them cooler and reducing the chance of blisters caused by heat and moisture. Most modern running shoes use engineered mesh uppers – if yours are more enclosed, it’s worth considering a more breathable option for summer running.
Socks Matter
Thin, technical running socks in moisture-wicking fabric make a real difference in hot weather. Avoid cotton socks which hold moisture and cause blisters. A thin, low-cut technical sock is ideal for summer running.
Consider Trail Shoes for Shaded Routes
If you’re taking advantage of shaded trail routes during the heatwave, a trail shoe like the HOKA Speedgoat will handle the mixed terrain more comfortably than a road shoe.
Adapting Your Training
A heatwave is not the time to push for a personal best or run your longest run of the year. Use hot weather periods to:
- Run shorter, easier efforts than usual
- Focus on consistency rather than intensity
- Cross-train in a cool environment if you have access to a pool or gym
- Prioritise recovery – heat stresses your body more than cool weather running
Your fitness won’t disappear in a week or two of easier running. Be patient with yourself and come back to harder training when conditions improve.
Hot Weather Running – FAQs
The UK has just experienced temperatures above 30°C – significantly hotter than we’re used to running in. At these temperatures extra caution is needed. Run only in the early morning or evening, keep efforts short and easy, stay very well hydrated and avoid running in full sun between 11am and 3pm entirely. Listen to your body and don’t push through discomfort – even at the current weather, conditions remain warmer than usual and the same precautions apply.
A good rule of thumb is to add around 30 seconds per mile for every 5°C above 15°C. At 27°C that’s roughly 1.5-2 minutes per mile slower than your usual easy pace. Run by effort rather than pace and don’t worry about the numbers.
During a UK Heat Health Alert (issued by the UK Health Security Agency), the advice is to avoid strenuous exercise during the hottest part of the day. If you do run, stick to early morning, keep it short and easy and prioritise hydration. If you have underlying health conditions, consult your GP before running in extreme heat.
The Two Tunnels Greenway and the shaded woodland sections of the Bath Skyline are the best options for staying cool while running in Bath during hot weather. Both offer significant shade and are accessible from the city centre. See our full guide to running routes in Bath.
You can but adjust your expectations significantly. Treat it as a training effort rather than a race, start slower than usual, take water at every station, and don’t be afraid to walk if you need to. Bath Skyline parkrun has some exposed sections that can be very warm in full sun – take water and run conservatively.
Visit Running Bath for Hot Weather Running Gear
Looking for lightweight running clothing, technical socks, or advice on breathable running shoes for summer running? Visit Running Bath in Bath city centre – we stock a full range of summer running gear and our team can help you find the right kit for hot weather training. Browse our full range online or pop in-store. Free UK delivery on orders over £60.
Also useful: Running Routes in Bath – Best Running Shoes for Beginners – Book a Gait Analysis