5 Ways to Survive Running in Summer Heat & Humidity

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5 Ways to Survive Running in Summer Heat & Humidity

Running in heat and humidity can be tough.  Here are my best ways to survive the hot summer running season.  

5 Ways to Survive Running in Heat & Humidity

Hello! Hello!

I thought I’d combine two of my loves for the post today: weather and running!  As a meteorologist I know how crazy weather can be.  As a runner, I know just how hard it can be to get your miles in once the mercury creeps up.

Running in heat and humidity is no joke and can be dangerous.  Heat illness and stroke is a real problem and should be taken seriously by all runners.

With that said, there are some easy ways to beat the summer heat and make the most out of the hot running season.

5 Ways to Survive Running in Heat and Humidity

Run in the Early Morning

Running with the sunrise is key in summer.  The coolest time of the day is just before sunrise, so wake up with the sun and take advantage of it.  If you can’t run with sunrise, go as early as possible.  Sometimes it can be unbearable as early as 8 or 9 depending on where you live.  A few hours can be the difference between a pleasant and dangerous run.

Watch out though, even in the mornings, the humidity may be the highest.  First thing in the morning, the temperature and the dew point are close or even the same, so you might actually get 90-100% relative humidity.

Dress the Part

Wear light colored, sweat wicking running gear.  Technical material will dry quicker and keep you slightly cooler.

Put on sunscreen and wear protective sunglasses.  The extra effort will be worth it.

Seek the Shade

There could be a ten degree temperature difference between running in this…

Running in Heat & Humidity no shade

… or this.

Running in Heat & Humidity

Know where the shaded trails are in your area and utilize them!  Also consider running on a surface that’s not scorching hot pavement.

Run Slower

Once the temperature starts climbing, you will need to adjust your pace to keep from getting heat illness.  Consider slowing your pace by ten seconds to one minute depending on how hot it is.  Once your body gets used to the summer heat you might be able to build the speed back in.

You can also consider running exclusively by effort instead of speed until your body adapts.


When it’s very hot consider placing water around your route or taking a bottle with you.

5 Reasons Why You Should Stop Buying Bottled Water/ Running in a Skirt

If you are training for a longer race or running for longer than 45 minutes you need to consider a consider electrolyte replacement to counteract all of the sweat!

Be Careful Running in Heat and Humidity

Even with these tips, running in heat and humidity can be dangerous.  You must listen to you body and know the danger signs of dehydration, heat exaustion, heat stroke, heat cramps and hyponatremia.

Some signs of heat related illness including feeling dizzy or lightheaded, disoriented, or you have stopped sweating when you know you should be.  You can also get goose bumps in hot weather or have clammy feeling skin.  If you feel any of these stop exercising, get out of the sun and seek medical attention.

In the end, know your personal running in heat and humidity threshold.  Don’t be ashamed to take it indoors.  Treadmills are a great way to work on your speed and mix up your workouts.

Thanks for stopping by today!  Come back tomorrow a fresh way to use frozen tortellini and summer veggies.

I’m linking this post with Jill Conyers for Fitness Friday & Inspired to be Fit, Amanda for Thinking Out Loud Thursday,  Coaches Corner, and Annmarie for Wild Workout Wednesday.

Your turn!

Do you run outside in the summer?

Ever felt a heat related illness coming on?

Runners- What tips would you add?

By | 2017-08-15T14:03:59-04:00 July 13th, 2016|Fitness, Motivation/ Inspiration, Newbie Running, Running|36 Comments


  1. […] 5 Ways to Survive Summer Running […]

  2. Andrew S Lynn July 10, 2017 at 1:36 am - Reply

    Really great tips!
    Especially I like ” Dress the Part” this point.
    Thanks for sharing important tips.

  3. Blake April 23, 2017 at 2:53 pm - Reply

    Nice point on the running in the morning! I sometimes do 6 am runs in summer.
    From my experience, another cool thing (word play :D) that helps is wearing special apparel like compressing shirts, or pants.
    It’s a completely different feeling than running in a plain t-shirt.

  4. Agness of Fit Travelling February 5, 2017 at 8:20 am - Reply

    I really enjoy running outside while summer, but sometimes is so hard to handle the heat. This tips can really help, Julie!

  5. […] 5 Ways to Survive Running in Summer Heat & Humidity- Running in a Skirt […]

  6. vicki July 15, 2016 at 11:27 am - Reply

    Great tips! I tend to run in the late evenings during the work week and early in the am during the weekend. Sometimes those morning runs can be tougher than the evening runs with that high humidity.

    • JulieWunder July 23, 2016 at 11:34 am - Reply

      I agree the humidity can really zap ya! So nice to see you here today.

  7. Heather @Lunging Through Life July 15, 2016 at 10:51 am - Reply

    Thanks for sharing these tips! Running in the heat and humidity is no joke and it’s not a silly excuse some people thing. It’s sometimes between life and death. I love the find the shade tip. I’ve found out when the shade hits on the trail nearby so I can head there during that time (for both me and Annabelle to stay protected!)

    • JulieWunder July 23, 2016 at 11:33 am - Reply

      Yes- running in really hot weather is no joke! Glad you found a shaded trail.

  8. Meagan @ My Life as Mrs July 14, 2016 at 11:35 am - Reply

    I try to stay hydrated during the day because I know I’ll sweat a lot on the run. I actually prefer running in the evening more because I know I’m not going to wake up at 5 am to go for a run. When I left at 6:30 this morning, it was more humid than it was when I ran last night! Running in humidity is really, really hard though. So much sweat 🙁

    • JulieWunder July 23, 2016 at 10:25 am - Reply

      It’s funny how people are wired as morning or evening people! I am def a morning person. That humidity will get you anytime of day!

  9. Andrea on Vacation July 14, 2016 at 10:14 am - Reply

    It has been so humid here the past few days it feels like mist. I bailed on my outdoor runs and have been taking it to the treadmill. Boring yes, but better than melting outside. My favorite summer outdoor running tip is to take your rest day on garbage day. Heat + garbage = very smelly neighborhoods. The joys of city life 🙂

    • JulieWunder July 23, 2016 at 10:23 am - Reply

      Oh yes! Sometimes the treadmill is necessary! Ewww garbage day– we don’t have that issue! hahaha

  10. Mary Jean Henson July 13, 2016 at 8:54 pm - Reply

    I made this dressing for our salad tonight. Add feta crumbles to our salad. Yum!!! Love the oil to vinegar ratio. Thanks for sharing!

    • JulieWunder July 23, 2016 at 10:19 am - Reply

      Hi Mary Jean! I’m so glad you liked it and the vinegar ratio! I added feta to my salad too. SOOOOOOO good!

  11. Farrah July 13, 2016 at 8:21 pm - Reply

    I don’t run, but I’m definitely happy that my walks to and from the hospital for orientation/work are during early morning and in the evening! :O

  12. Annmarie July 13, 2016 at 4:11 pm - Reply

    The key for me is definitely running as early as possible and staying hydrated! I really don’t do well when it’s hot out at all!

    • JulieWunder July 23, 2016 at 10:15 am - Reply

      Me either! I struggle once it hits the upper 70s.

  13. Mary Ellen @ VNutrition July 13, 2016 at 1:25 pm - Reply

    Great tips Julie! I have to run in the mornings so much now! That really helps!

    • JulieWunder July 23, 2016 at 10:13 am - Reply

      It does! I try to get out the door by 9 at the latest.

  14. Nicole @ Fitful Focus July 13, 2016 at 10:40 am - Reply

    I ran outside yesterday afternoon and it was brutal. I really need to stick to early morning runs or hit up the treadmill.

    • JulieWunder July 23, 2016 at 10:13 am - Reply

      Yeah– it’s morning all the way for me! I try to get out there before 9!

  15. Jen @ Pretty Little Grub July 13, 2016 at 9:43 am - Reply

    I’m so happy I don’t live in a really humid climate because when I’ve traveled and run in humidity it just kills me. I definitely slow my pace and drink a lot more water then.

  16. We are having such a hot few weeks here. Tomorrow is supposed to be 100 degrees. I don’t know what I was thinking signing up for a tri this weekend. It’s going to be a tough one!

    • JulieWunder July 23, 2016 at 10:12 am - Reply

      I know! That weather can be tough! Glad the race went well… other than the lack of directions. grrrrr!

  17. Great tips! Usually I can handle the heat and humidity if the sun isn’t up or out. But wow, once the sun starts beating on me, I’m done for!

    • JulieWunder July 23, 2016 at 10:10 am - Reply

      I know! Any other time I crave that sunshine… but when running I pray for clouds 🙂

  18. Dan Steadman July 13, 2016 at 8:18 am - Reply

    I run outside in the summer and run early when i can…I have had a few slip ups and had to run outside at lunch…pray for cloud cover, have a threshold outdoor temp and humidity level. Never felt a heat related illness coming on….but drink a lot of water, also, keep a clean, dry shirt in the car or wherever you finish for a couple minutes after finishing so one, you feel better, two, when you get back into an air conditioned building the sweat doesn’t become ice.

    • JulieWunder July 23, 2016 at 10:10 am - Reply

      I think having a threshold temp is good! Everyone should have a personal cuttoff point where you just need to take it indoors!

  19. Susie @ SuzLyfe July 13, 2016 at 6:30 am - Reply

    Heat and humidity are not to be trifled with! As someone from the south, I can vouch for that. Not taking necessary precautions can be really dangerous. Thank you for linking up!

    • JulieWunder July 23, 2016 at 10:08 am - Reply

      It can be serious! I’ll take it over winter running any day though!

  20. Blane Sherer July 13, 2016 at 5:05 am - Reply

    It certainly can be rough running in the summertime.
    It is certainly something to take into consideration.
    Nice tips.

    • JulieWunder July 23, 2016 at 10:08 am - Reply

      Thanks Blane! You just have to be smart about it!

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