Summer weather is back in season! When the weather outside is hot and sunny, ensuring that you stay cool while running is paramount to both your enjoyment and safety.
During summer, temperature-based illnesses like heat stroke, heat exhaustion, and heat fainting can be dangerous, especially when running alone. Additionally, everyday concerns like sunburns are more likely and require extra preventative measures to avoid.
Goodmiles has compiled a list of tips for how to stay cool running in the heat. Plus, we’ve got all the gear you need to make sunny runs safe and fun! Check it out, and stop in one of our stores anytime to grab your gear and talk to our expert staff.
Stay Hydrated: Best Practices for Running Hydration
The #1 most important thing to do to stay cool while running is hydrate, hydrate, and—you guessed it— hydrate.
Start drinking water before you run: 10-15 ounces within twenty minutes of beginning is best. Bring a water bottle with you to drink at regular intervals as you go, then make sure to drink once you’ve finished your run.
If you plan to run for a longer period of time or if you’re a heavy sweater, it’s often a good idea to consume electrolytes as well. You can do this through sports drinks or hydration tablets from Gu Hydration. This will help ensure that your sodium levels stay at a healthy level to help you absorb water and avoid dehydration.
Running Hydration Vest & Water Bottles:
Carrying water bottles while running can be inconvenient, so we recommend using either a hydration vest or hand-strap water bottle from Nathan.
The Nathan Sports QuickStart Hydration Pack includes a 1.5 L hydration bladder, extra water bottle pocket (for a total carrying capacity of 4L), and several other pockets for your phone, snacks, and personal items. Due to its moisture wicking fabric with chafe free binding materials, it can be worn comfortably over your regular running clothes.
Another easy way to carry your water hands-free is with Nathan’s ExoShot Handheld Water Bottle, which holds a water bottle in an outer mesh sleeve with a hand strap for grip-free comfort. Plus, it features small pockets for keys, credit cards, and more.
Protect Your Skin from the Sun
No matter what outdoor activity you do, you should always cover or protect your skin whenever possible. Baseball caps, visors, and sunglasses will all help protect your face and eyes from UV rays.
Some of our favorite baseball caps are those from On Running, which are ultra-lightweight with built-in ventilation, and Sprints, which feature colorful patterns to help you stand out. When it comes to sunglasses, you can’t go wrong with Goodr sunglasses' wide variety of styles and colors.
Sunscreen is also incredibly important when running outside. Apply SPF 30+ to your face and body before heading outside, and since sweat causes it to wear off more quickly, reapply every hour.
Wear the Right Clothes for Outdoor Running
When running in the heat, the two most important attributes of your apparel are breathability and moisture-wicking properties, both of which help sweat evaporate in order to maintain your internal temperature. Look for apparel with mesh or other built-in ventilation that’s made with sweat-wicking materials.
In general, less is more when it comes to clothes while running in the heat. Stick to shorts, tank tops, sports bras (women), or go shirtless (men).
For women, we recommend Brooks’ Chaser shorts, which come in a variety of lengths based on your preference. These minimal-coverage shorts are lightweight and have a no-slip waistband, plus interior pockets.
For men, we recommend Rabbit’s Fuel N’ Fly shorts, which come in 3”and 5” lengths. The brief liner is made from Polartec® Power Dry® with Fresh Face™ technology, which is moisture-wicking and anti-odor. Five pockets make it possible to carry everything you need all in one place.
Choose the Best Times and Places to Run During Summer
When it’s hot outside, it’s best to avoid running during midday when the sun is strongest. Try for early morning or late afternoon/evening (before 10 AM or after 4 PM), when the weather is slightly cooler and UV index is lower.
Pay attention to humidity when choosing which days to run outside. Humidity interferes with the body’s ability to release moisture through sweat, which can cause runners to overheat. If the humidity level is high (especially when paired with high heat), consider an indoor run instead.
Choosing your route carefully is also key to staying cool. Try to keep the majority of your route in shade, like through wooded areas, and avoid running for too long on hot blacktop or exposed trails.
Pay Attention to Signs of Heat Illness
If you begin to feel dizzy, faint, or over-exhausted, stop running immediately. Your body knows when it’s getting too warm, and signs of heat illness should be taken seriously.
In these conditions, it’s best to get to a shaded area as soon as possible. Remove extra layers of clothing and apply cool water to your body. If you don’t begin to feel better within a few minutes, call for help.
Shop Summer Running Gear at Goodmiles
Goodmiles has everything you need to stay cool while running in the summer! We’re far more than a shoe store; we have apparel, accessories, nutrition, and more to make sure your sunny runs are fun and safe.
Our team of Fit Experts is on-hand seven days a week at our two Milwaukee area locations. They’ll answer your questions and help you pick out the best gear for your next run. Stop by anytime, or shop online 24/7.
Enjoy your summer miles, running buddies!