• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • About/Hire Me
    • About Me
    • Hire Me
    • Contact
    • Family
    • Faith
    • FAQ
    • My Running Story
    • Recipes
  • Disney
  • Fitness
    • runDisney Information Page
    • Fitness
    • Races
  • Parenting
  • Travel

Through Heather's Looking Glass

  • Disney
  • Fitness
  • Travel
  • family
  • About Me

10 Tips for Running in the Heat

June 4, 2019 | fitness, running, running gear, tips

*10 Tips for running in the heat originally published in 2016, updated June 2019*

As the weather warms up, it’s wise to take a few minutes to think about how this will change your runs. (because newsflash: it will change them, especially if you live in the south like me!)  If you don’t plan ahead, you may be setting yourself up for failure (or heat stroke!) so be careful and make sure you are prepared. Here are my 10 best tips for running in the heat.

running in the heat
10 tips for running in the heat

1.) Sunscreen sunscreen sunscreen! Also, for really long runs, I reapply after an hour. I try to find more “sweatproof” ones, or ones made specifically for my face or body etc. as I am more prone to breakouts. Not only is not wearing sunscreen setting yourself up for skin cancer, but it sure will make you miserable for a few days!

2.) Wear a running hat or visor. I always feel so much cooler not having the sun directly on my face. Plus it will help fight against wrinkles and sun damage and can help keep sweat out of your eyes.

303373_631939746138_61700476_32301191_1222393930_n
3.)Hydrate ahead of time, and bring water with you. Don’t wait until you are already thirsty to start drinking water. Begin hydrating the night before and the morning of your run. I have a small insulated cooler I pack my drinks in with an ice pack so I can grab them at the car as needed. I also like Gatorade/Powerade because I sweat a lot and need to replace some electrolytes. Nuun and coconut water will do the trick as well. I occasionally take gels or Gu’s or straight salt packs.

4.) Wear loose-fitting moisture-wicking fabrics. Cotton is never your friend as a runner, but particularly when you are sweating a lot. Your shirt will get really heavy and may cause chaffing and rubbing. Quite frankly, in the summer I prefer to just wear a sports bra and no shirt, then I can feel the breeze directly on my skin. Don’t worry about who is looking at you, when you feel like you are running on the surface of the sun, who cares right?

photo (64)

5.) Try to run early in the morning or after the sun goes down at night. Between 10:00 AM and 2:00 PM is when the suns rays are the worst, so avoid those times if possible. It will still be very warm in the evening, especially with heat coming up from the pavement warmed all day, but when the sun is down it feels nicer!

2011-07-26 20.14.56

6.) Pace yourself. Don’t expect to have an awesome training run in which you PR at noon in July. Stop or slow down if you need to. Be realistic about your expectations, and live to fight another day. Remember, winter PR’s are made in the summer, so just keep going and don’t stress about running slower!

7.) This goes with number 6, listen to your body! If you start to feel overheated or dizzy/lightheaded, walk, or find some shade and take a break/sit down. One run is not worth your health.

2011-08-17085347

8.) If you must run in the heat of the day, run short. I know some people may not have an option due to childcare, work, or other obligations, but if you must run in the middle of the day keep it short, or use those days for slower easier runs.

9.) Washcloth trick: Put a wet washcloth in the freezer, then carry it with you on your run. It will keep you nice and cool if you put it on your neck or wipe your face with it.

10.) Keep drinking water after your run. Sometimes if I don’t drink enough during a really hot run, I get a bad headache and am more exhausted later in the day. Be sure to take care of your body AFTER you run, and not just during!

running in the heat
10 tips for running in the heat

RELATED: 4 tips for stroller running in the heat

QOTD: Any tips I forgot for running in the heat? What has helped you?

Like this:

Like Loading...

Sign up for my newsletter

Primary Sidebar

I am Heather Montgomery, a 30 something southern girl living in Knoxville, Tennessee with my husband Bobby, 10-year-old daughter Emma Kate, and our goldendoodles Dolly and Luna. I’m just a regular girl who likes to workout, travel, hang with my family, text, and eat chips and queso. Be sure to check out my “about me” page for more info!
Thank you for visiting, and feel free to contact me with questions, (or for PR inquiries or press trip invites) at Support@HeathersLookingGlass.com.

Please, no guest post requests. 🙂

More about me

Privacy Policy

You can also find me here:

  • Facebook
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube

Recent Posts

  • 4 Things That Stop People From Exercising (And What To Do About Them)
  • 6 Tips for Mickey’s Not So Scary Halloween Party
  • Family Fun in Tuscaloosa: Your Ultimate Getaway Beyond Game Day
  • 5 Reasons to Try a New Way of Travel
  • Experience Superhero-Sized Fun at Gaylord Opryland DC Summer

 

Search

How to Start a Blog

How to start a blog
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
  • Disney
  • Fitness
  • Travel
  • Family
8–12 arrival = my whole day gone. 🆘 👀Sen 8–12 arrival = my whole day gone. 🆘 

👀Send to someone who understands! 

#momlifeunfiltered #momlifeproblems #funnymoms #relatablememe
What a weekend! 👀 🏐 Volleyball win on Satur What a weekend! 👀

🏐 Volleyball win on Saturday 
🌙 EK’s slumber party for her birthday was also Saturday, and we used @modernmomentstn for her adorable set up! They did a great job and they set up and clean up all the tents and things. The girls had a blast! Be sure to check out her page for all the different themes she rents out! 
🌺 Sunday we went to Dollywood with friends
😕 Monday I had surgery (I’m ok just sleepy!)

Make sure you scroll all the way across, there are some cute videos in there! 

#slumberparty #birthdaysleepover #birthdaypartydecor #knoxvillesmallbusiness
Who says the magic ends when you leave the parks?✨ (ad)

At Drury Plaza Hotel Orlando, an Official Walt Disney World® Hotel, the fun keeps going with a resort-style pool, splash pad, free shuttles to the parks, and a hot breakfast every morning. 🎢🏰 

Plus, their 5:30 Kickback® is the perfect nightcap—snacks for the whole family and 3 free drinks for guests 21+. 🎉

#DruryHotels #OfficialWaltDisneyWorldHotel #OrlandoVacation #DisneyMagic #FamilyTravel
✨ Cooking together, laughing together, and makin ✨ Cooking together, laughing together, and making memories that’ll last a lifetime. 💖 (ad)

The Pampered Chef Kids Club Box has been a total game-changer for us! 🌮 It’s more than just a box of ingredients — it’s an experience that brings us closer while building valuable kitchen skills, confidence, and even a little STEM learning along the way! 🔬

The best part? NO auto-renewals! 🙌 You can try it when you’re ready, no strings attached.

💌 Comment the word “kids” for the link to start cooking up some fun with your family!

#PamperedChefKidsClub @PamperedChef
🍹✨ Checking into Margaritaville Resort Gatlin 🍹✨ Checking into Margaritaville Resort Gatlinburg feels like stepping into vacation mode the second you arrive! (Ad)

From the laid-back tropical vibes in the lobby, to cozy rooms with mountain views, steps from downtown Gatlinburg, a pool made for relaxing, and even a fitness center — this resort has everything you need for the perfect Smoky Mountain getaway. 🏔️🌴

Would you stay here on your next trip to Gatlinburg?

#MargaritavilleResort #GatlinburgTN #SmokyMountains #ResortLife #MargaritavilleVibes #GatlinburgVacation #TravelTennessee #MountainGetaway #ResortTour
A peek behind the scenes of what a school morning A peek behind the scenes of what a school morning looks like around here. (Spoiler alert, it’s not as glamorous as some people think!)

Just a mom trying to get her kid out the door followed by procrastinating about work. Then I end up working late into the night instead. 😵‍💫🫣

🚨 If you would like a 🔗 to the lights in my laundry room just comment with the word LINK and I will DM it to you! 

#adayinthelife #momlifebelike #behindthescene #contentcreatorlife
Some days I feel strong. Other days, I feel like I Some days I feel strong. Other days, I feel like I’m sprinting to catch up with a finish line that keeps moving.

Turning 40 has me reflecting a lot — where I thought I’d be, where I actually am, and what “success” really means. Who is in charge of making those rules anyway? 👀

I don’t have it all figured out. But I’m learning that I’m not behind. I’m exactly where I’m meant to be.
And if you’re struggling with this too… you’re not alone. 💛

#thisis40 #confessiontime #enneagram3 #whatissuccess #momconfessions

Copyright © 2025 · Through Heather's Looking Glass · Theme by Bella Creative Studio

 

Loading Comments...
 

You must be logged in to post a comment.

    %d