Let’s be real: summer running isn’t for the faint of heart.
When the air feels like soup and you’re already sweating before you hit mile one, it’s easy to wonder if you’re just not cut out for it. But running in heat and humidity isn’t a toughness issue—it’s a physiology issue.
Humidity makes it harder for your sweat to evaporate, which is how your body naturally cools itself. So yes, you’re working harder even if the pace doesn’t show it. Your heart rate is higher, your perceived effort is off the charts, and your performance might dip. Especially for Masters and menopausal athletes, your body may already be navigating thermoregulation changes, so summer can hit differently.
Good news: there are smart ways to adjust your approach.
Whether you're training for a race, building a base, or just trying to keep the routine alive, here are my go-to strategies (including a few weird tricks that actually work):
Time it right
Run as early as you can, when the temps are lower and the sun hasn't fully cooked the pavement yet. If you're not a morning person, opt for evenings—humidity tends to drop and shade becomes your best friend.
When neither of those is realistic? The treadmill is not a cop-out. It’s a training tool. Heat stress doesn’t equal better training stress when you’re under-recovered or at risk of overheating.
Rethink your route
Choose shaded trails, parks, or quiet loops near your car. Doing laps near your car might sound boring, but it lets you stash cold drinks, a change of clothes, snacks, or even a little cooler with ice towels.
If you’re going long, it’s smart—not soft—to have your hydration and cooling tools close by.
Dress to sweat smarter
Go for light-colored, breathable, moisture-wicking gear. Avoid anything heavy, cotton, or tight in the wrong places.
Bonus gear tricks:
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Freeze your hat or bandana before heading out
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Pop some ice cubes in your sports bra (or waistband or hat)
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Swap your regular hat for a visor to let heat escape from your head
Sunglasses and SPF are essentials, not accessories. Sunburn makes your body work even harder.
Hydrate like it’s your job
You’re not just losing water—you’re losing sodium and other electrolytes. Plain water won’t cut it in long, sweaty runs. Mix in a sports drink, electrolyte tablet, or add salt to your pre-run meal if needed.
Pre-hydrate, sip during the run if possible, and keep drinking post-run. And no, waiting until you're thirsty isn’t good enough—thirst can lag behind actual hydration needs.
If you’re menopausal or in surgical menopause, you may notice your hydration needs shifting. You might be less heat tolerant and slower to cool down. That’s normal, and it just means your strategy matters more.
Get creative with cooling
Here’s where it gets fun (and weird):
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Freeze your water bottle. As it melts, you’ve got cool hydration on hand instead of lukewarm tea by mile 3.
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Stash a small ice chest in your car with frozen washcloths or a cooling towel. Drape it over your neck, head, or wrists mid-run.
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Keep a dry towel on your car seat so you’re not sticking to it on the ride home. (I just got one and it’s a game changer.)
Reward yourself (because you deserve it)
Summer runs take more out of you, so give yourself a little joy on the other side.
Watermelon. Popsicles. Cold smoothies. A shady porch sit. A post-run nap with the AC blasting. All valid forms of recovery.
And one final reminder…
Slower paces in summer aren’t a sign of failure. They’re a sign that your body is doing what it’s built to do: protect you. Respecting the heat is part of training smart—not an excuse, but an act of long-term self-respect.
If you’re not adjusting your pace, effort, and recovery in hot weather, you’re not training hard—you’re training recklessly.
Want more personalized tips?
I coach athletes through all seasons—literally and hormonally. If you’re navigating hot weather and a changing body, I’d love to help you train in a way that works with your physiology, not against it.
Let’s work together! Click here to see plans and options or to connect.