Summer Running: Tips for Training in the Heat

With summer temperatures already in full effect, running outside can seem daunting, and even dangerous. But with the Rock 'n' Roll Arizona Marathon & 1/2 Marathon in January, the time is now to start training. So, what can you do aside from running on a treadmill?

Read on for some tips on running in hot weather.


According to, it takes approximately two weeks for your body to acclimate to running in warmer weather, so go easy on yourself those first couple of weeks running in the heat.

Run by Effort, Not Pace

Your body doesn't know pace, it knows effort. So, avoid the frustration of running by pace and train to the tune of your body instead.

Be Consistent

Don't worry about a slower pace as you log the miles and workouts ... every workout is preparing you for racing in cooler weather. Heat can be your friend if you train with it rather than try to beat it. When the weather breaks in the fall, you'll have similar advantages as the elite athletes who train at altitude because you'll able to run faster, and the effort level will feel easier.

Run When it's Cooler

Early mornings mean the temperatures are lower without the heat of the sun. Get your long runs done in the early morning or evenings to avoid the heat. On especially hot or ozone alert days, take your workout indoors to a track or treadmill.

Plan Ahead

When on an out-and-back course, run with the wind on the way out and against the wind on the way back to help keep your body temperature cooler.


Wear light-colored, loose fitting clothing and experiment with your apparel based on your climate. Keep cool any way you can, and find apparel that works best for you.

Run in Circles

Create a loop for your longer runs and stash some goodies (sports drinks, gels, electrolytes, chafing gel, sunscreen, cool towels ...) to keep you cool and happy. This will help mentally as well, as you're focused on one loop at a time.

Hydrate Just Right

If you hydrate too little, you risk dehydration and heat cramps. But if you over hydrate, you risk diluting electrolytes and developing hyponatremia.

Be Aware

Most importantly, listen to your body and be aware of the signs and symptoms of heat-related illnesses, such as heat cramps (muscle spasm and pain), heavy sweating, rapid breathing, weak pulse, headache, fatigue, nausea, disorientation, and more.

Be sure to read the full article on and stay cool during your summer runs!