Running in the heat

The weather is heating up, which means there are a few tips to keep in mind and your running schedule may need to be tweaked.

To stay cool and avoid heat exhaustion follow these simple rules:

  1. Dress light. Seems obvious, but even wearing a tank instead of a T-shirt can make a big difference.
  2. Wear a hat. It protects your head, eyes and face. There are a lot of light weight running hats to choose from. I like Nike featherlight. White is the best because it reflects the sun. It should have black under the brim to keep the sun from reflecting back into your  face.
  3. Wear sunglasses. Eyes need protection too. Plus they keep you from squinting which causes wrinkles, and we don’t want that!
  4. Wear sunscreen! Skin cancer is real.
  5. Stay hydrated. Carry water with you. I use a Fuelbelt. There are many water belts to choose from. Find one that works for you. Read the reviews to see what other runners think. It should fit snug.
  6. Run by the beach. My favorite way to stay cool on a run. Obviously this may not be possible for everyone, but I thought I’d throw it out there 🙂12963748_10207821220586221_1279661026719483231_n
  7. Run early (or late). Before it gets too hot or when it starts to cool down in the evening.
  8. Last but not least…Run on a treadmill…UGH! I would choose to go kayaking or paddle boarding instead.


It’s easy to skip running because it’s too hot (or too cold, windy, rainy, etc.) but you will never regret running. You may regret not running. If it is early and already hot, just go for 10 or 20 minutes. You can do anything for 10 minutes!

Remember, if you run with your 4 legged friend, the ground gets hot! Check the ground by placing your hand on the pavement for 10 seconds. If it’s too hot to keep your hand there then it’s too hot for your dog.


Also, your furry friend can overheat quickly. Dogs don’t sweat like we do, they cool off by panting. If your dog is panting more than usual or drooling, then they are too hot.

Stay cool my friends!

Keep running!


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