I live in upstate New York where we spend about five months desperately waiting for warm weather. And then summer arrives and I spend the next four months figuring out how to run in it without melting.
After nearly 30 years of running through every kind of summer — humid upstate New York summers, unseasonably hot race days, early mornings that are already 75 degrees — I have developed a system that works. Here is exactly how I stay cool running in the summer heat – what I do to stay cool, safe, and keep running through the heat.
Run Early — Very Early
This is the single most effective strategy for summer running and there is no substitute for it.
The coolest part of the day is the early morning — before the sun has had time to heat the pavement, before the humidity builds, before the day gets away from you. I am out the door early on summer mornings and the difference between a 6am run and a 10am run on a hot day is genuinely dramatic. It’s more comfortable and safe.
Pavement absorbs and radiates heat throughout the day which means a road that feels manageable in the morning can be significantly hotter in the afternoon even if the air temperature is the same. Early morning running avoids the worst of both the air temperature and the radiant heat from the ground.
If you can only change one thing about your summer running routine make it this — get up earlier and get out the door before the heat has a chance to build.
Dress for the Heat
Lightweight and Breathable Fabrics Summer is not the time for cotton. Moisture wicking and quick dry fabrics that pull sweat away from your skin and dry fast make an enormous difference in how comfortable you feel during a hot run. My go-to summer top is an ice silk tank that is so lightweight you barely feel it on your body. For shorts I reach for compression biker shorts that stay in place and move smoothly without friction. For a complete breakdown of everything I wear in the summer check out my guide to the best summer workout gear for women over 50.
UPF Sun Protection For longer outdoor runs a UPF 50+ shirt gives you built in sun protection that does not sweat off the way sunscreen does. The Magcomsen UPF 50+ quick dry running shirt is one I wear regularly for outdoor runs where I know I will be in the sun for extended periods.
Moisture Wicking Headband As a heavy sweater a good headband is non-negotiable in summer. A moisture wicking headband pulls sweat away from your forehead before it reaches your eyes — which is both more comfortable and safer since sweat in your eyes affects your vision and your focus. The Halo Headband is my recommendation for this — wide enough to actually work, stays in place, and comes in fun colors.
Protect Your Skin
Sunscreen Every Single Time No exceptions. For outdoor summer runs I apply sunscreen to my face and all exposed skin before I head out. For my face I use the Neutrogena Sheer Zinc stick because it stays put during a sweaty run and does not migrate into my eyes. For my body I use Neutrogena Beach Defense SPF 50 which is water resistant and holds up through sweat.
Reapply every two hours during extended outdoor activity — most runners skip this step and it matters more than most people realize.
Sunglasses UV protection for your eyes is just as important as sunscreen for your skin. I wear my Tifosi Swank sport sunglasses on every outdoor summer run. Lightweight, UV protective, and comfortable enough to forget you are wearing them.
Hydrate Before, During, and After
Start Hydrated Do not wait until you are thirsty to start hydrating. Drink 16-20 ounces of water in the hour before a summer run so you start already topped up. Thirst is a late indicator of dehydration — by the time you feel thirsty you are already behind.
Carry Your Own Water Never rely solely on water fountains or race water stations — both can be unavailable when you need them most. I learned this lesson the hard way at mile 7 of a 10 mile race on a hot day when the water station was completely out of water. My FlipBelt with bottles clipped in saved that race for me. Carry your own hydration on every summer run.
Electrolytes Matter Plain water is not always enough in the summer heat. When you sweat heavily you lose electrolytes that water alone cannot replace. Liquid IV Hydration Multiplier is my current favorite — the Yuzu Pineapple flavor actually tastes good which means I drink it consistently rather than choking it down. Mix a packet into your water bottle before you head out on hot days.
Stash Water on Your Route For longer runs I plan routes near home so I can grab cold water from my front porch mid run. For runs away from home I have been known to stash Gatorades at strategic points along my route. It sounds extreme but after nearly 30 years of running I know exactly what my body needs on a long hot day and I plan accordingly.
Use a Cooling Towel
A cooling towel is one of those summer workout accessories that feels optional until you use one. Wet it, wring it out, and drape it around your neck for instant relief during and after hot runs. The Chill Pal cooling towel stays cool for hours and is lightweight enough to carry in a FlipBelt or gym bag. I reach for mine after hot runs and it makes the recovery period significantly more comfortable.
Apply Anti Chafe Balm
Heat plus sweat plus miles equals chafing and summer is when this problem is at its worst. Body Glide applied to any friction prone area — thighs, underarms, sports bra lines — before your run creates an invisible barrier that prevents chafing completely. Do not skip this step on hot days. A small tube lasts a long time and the difference between a comfortable run and a miserable one can come down to this single product.
Know the Warning Signs
Summer running is wonderful but heat related illness is real and serious. Know the warning signs and take them seriously:
Heat exhaustion: Heavy sweating, weakness, cold or pale skin, weak pulse, nausea, fainting. Stop running immediately, move to shade, drink water, and cool your skin.
Heat stroke: High body temperature above 103 degrees, hot dry skin, rapid strong pulse, confusion. This is a medical emergency — call 911 immediately.
If something feels wrong during a hot run stop. No training run or race finish time is worth your health.
The Bottom Line
Summer running is some of my favorite running of the year — the long daylight, the warm mornings, the energy that comes with the season. But it requires more intention and preparation than cooler weather running.
Run early. Dress light. Protect your skin. Hydrate aggressively. And listen to your body.
The heat is manageable. You just have to respect it.
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