Your Guide to running in the heat
Summer running doesn’t have to equal struggle running!
From what to wear to how to cope when it’s hot and/or swampy, here’s my advice to help you survive running in the heat.
CLOTHING
Let’s start with CLOTHING because it’s the most important element to survive summer running!
Shorts
When I first started running, I had NO IDEA there were short options that weren’t butt flaps (also known as split shorts). You know the ones, you see them in ads or on fast runners. They’re two barely-there pieces of cloth that blow in the wind.
Every once in a while a brand will send me some super cute butt flaps and I LOL to myself. HOW CUTE! They think I can wear these.
MY THIGHS TOUCH. My thighs have always touched.
When it comes to shorts, there is only one answer. LONG SPANDEX. Reach for nothing shorter than 6-7 inches. Personally, I prefer anything over 7 inches. And if they have a pocket for your phone AND a zipping pocket for your keys, YOU’VE FOUND THE HOLY GRAIL OF LONG RUNNING SHORTS. Pockets are important not just because they hold your successories (phone, small chafe cream, money, keys, etc.) BUT YOU CAN PUT ICE IN THEM.
Shorts I recommend:
Old Navy High-Waisted PowerSoft Side-Pocket Biker Shorts for Women -- 8-inch inseam
These are great. No zipper pocket in the back but that’s ok.
For more shorts options, check out our list of shorts for women with big strong thighs.
Sports Bra
Summer means #SportsBraSquad season. Why? BECAUSE IT’S HOT AS HELL AND SURVIVAL IS THE NAME OF THE GAME.
But running in your sports bra can be terrifying and uncomfortable. From self-objectification to unwanted sexual harassment from men on the street, it’s a privilege to feel safe enough to join the #SportsBraSquad.
While there are definitely some things you can do to take steps toward ditching your shirt and feeling strong, reaching for truly supportive sports bras that don’t show off cleavage can help. Here are two I reccemond.
Chafe Cream & Anti-Chafe Products
You can’t talk sports bras without talking about chafing. If you’re a runner with boobs, you know that there is no such thing as a chafe-free sports bra. It doesn’t exist. Just like how Smokey the Bear says “Only you can prevent forest fires”, we say, “Only you can prevent chafing.”
So, lube up with a trusty chafe cream and use KT tape or sports tape on your bra line.
Cooling Towels
People go ham for these because they work! Are they annoying around your neck? A little bit. Is it worth it when the temperature creeps past 80? ABSOLUTELY.
Hide from THE SUN
If you can, run early in the morning or run late in the day. Do whatever you can to avoid running in the middle of the day when the sun is high in the sky and it’s the hottest part of the day. Then,
FIND SHADE. Whenever you can run in the shade, DO IT. The sun is lava. HIDE from it.
Wear a hat!
Wear Sunscreen!
Adjust your effort level
Seriously. SLOW DOWN. Even if you don’t want to slow down, you will. That means you may find yourself running 1-2 minutes SLOWER than normal. When it’s hot and/or humid, your body has to work harder to keep you cool (and alive). So, adjust your effort level and adapt your workout as needed in the heat. That may mean slowing down, knocking off miles, taking extra water stops, and then PRIORITIZING RECOVERY. On weeks when it’s exceptionally warm, add a little salt to your diet and make sure you’re reaching for sports drink to replenish those electrolytes!
Speaking of electrolytes, let’s talk Sports Drink!
For anything longer than 45 minutes in those hot summer months, preload your run! That means drinking sports drink 60-90 minutes before your run. Running long or hard the next day? Reach for a bottle of sports drink with dinner. There are SO MANY options of sports drink out there. Find what works for you but USE SPORTS DRINK.
Ice Ice Baby.
And last but not least, I said it once and I’ll say it again- ICE IN EVERYTHING. Ice under your buff and on your neck. Ice under your hat. Ice in your sports bra. Ice in your pockets.
Summer running is tough! But you’re tougher! Good luck BALG!