Running in the Heat? Don’t Sweat It – Here's Our Top 10 Tips

Running in hot weather can place additional physiological stress on the body, increasing core temperature, heart rate, and the risk of dehydration or heat-related illness. However, with the right strategies in place, your performance and safety don’t have to suffer. Here are our top 10 tips to help you manage the heat and optimise your training or races when the temperatures rise.

1. Run early or late

As long as you're not sacrificing sleep or wind-down time at night, you can avoid the midday sun by heading out early in the morning or later in the day. These cooler windows help reduce the risk of overheating and sun exposure. The good thing about longer days means it's a great time of year to get in those early or late runs if you can. Don't stress if you can't get out early or late- just follow the next few tips.

2. Stay Hydrated

Staying hydrated is all about consistency. Rather than downing a large amount of water in one go, aim to sip small amounts regularly throughout the day — your body absorbs it more effectively this way. A good reusable water bottle can make a big difference, so get a nice one that will last and keep one nearby as a reminder. If you're heading out for a long run or sweat heavily, consider adding electrolytes to help replace the minerals lost through sweat and support better rehydration.

3. Dress for the conditions

Opt for lightweight, moisture-wicking, and light-coloured gear. Breathable fabrics help sweat evaporate and cool your body more effectively. A good excuse to get that new top you've been eyeing up!

4. Apply SPF

Using sweat-resistant sunscreen is essential for protecting your skin during hot-weather runs. Sunburn doesn’t just damage your skin — it can also impair your body’s ability to regulate temperature and recover properly, ultimately affecting your performance. Not only that, sunburns never feel good- so protect that skin!

5. Adjust your expectations

Pace yourself. Running in the heat is harder on your body — it’s okay (and smart) to slow down or reduce your distance. This is where working with a real-life coach is beneficial as you can learn how to be more in-tune with your body and to adjust paces based on conditions. If that interests you, check out our 1-2-1 running coach services.

6. Choose shady routes

Seek out tree-lined trails or shaded paths whenever possible. If you're based in a city find your biggest local park concrete can feel like a sauna!

7. Fuel right

Hot weather increases your sweat rate, which means you lose more minerals. Replenish with mineral-rich foods. Unsure of what that would be? Then feel free to access our nutrition coach services. Smart fuelling not only boosts performance in the moment but also helps you recover faster and feel stronger on your next session.

8. Pre-cool if needed

On particularly hot days, consider pre-cooling strategies: a cool drink, wetting your clothes, or even a cold shower before heading out.

9. Listen to your body

Dizziness, nausea, chills, or excessive fatigue are red flags. Stop immediately, find shade, and cool down.

10. Stay motivated by running with others!

Running with others offers more than just company — it can boost motivation, accountability, and even performance. Whether you’re chasing a personal best or just trying to stay consistent in the heat, training with a group can help you stay on track. There’s also a safety element: if you're running in hot conditions, having others around can help you stay aware of signs of heat exhaustion or dehydration. So, check out our run club sessions.

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