Running in Hot Weather: Staying Safe and Comfortable

Heat makes running harder. Your body works to cool itself, which leaves less energy for moving.

What heat does

When it is hot, blood flows to your skin to release heat, your heart rate rises at the same pace, and you sweat more. Running feels harder at the same speed.

Adjust your expectations

• Slow down. Judge by effort, not pace.
• Shorten the run, or add walk breaks.
• Accept slower times. They do not mean you are less fit.

Timing

• Run early in the morning or late in the evening when temperatures are lower.
• Avoid midday sun if you can.
• Choose shaded routes, such as tree-lined paths.

Clothing

• Wear light, loose, breathable fabrics.
• Choose light colours, which reflect sunlight.
• Wear a cap or visor and sunglasses.
• Use sunscreen on exposed skin.

Hydration

• Drink before you run.
• Carry water for longer runs, or plan a route with water stops.
• Drink to thirst during the run, and rehydrate afterwards.

Warning signs

Stop, find shade and seek help if you feel:

• dizziness or confusion
• nausea or headache
• stopping of sweating
• a very fast pulse
• cramps that do not ease

Heat illness can be serious.

Tips

• Tell someone your route.
• Carry your phone.
• Do not push through heat symptoms.
• Be patient as you adapt over a week or two.

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