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Hidden Secrets to Running in the Summer Heat

Updated: Mar 19

By: Randy S.



Your Complete Guide to Running in the Summer Months


Summer is almost here. While it is the best time to vacation, travel, and sunbathe, it also means that you need to adjust your running program.


Running in the hot summer months is not easy. But this does not mean it is impossible to get a good run.


Sure, the scorching heat and humidity might slow you down. The good thing is that you can do it with the right training program and determination.


Running in the hot summer months should not be a problem if you put proper procedures in place.

With the correct procedures and determination, running in summer might be more beneficial than running in the cold winter months.


This means that it will make you a good runner during winter and fall. So how do you run in the summer months?


We have prepared this comprehensive guide to help you make the best of summer.


First Things First, Why is it Hard to Run in the Summer Months?


You are probably wondering why it is difficult to learn in the hot summer months. Well, running in the summer months can be challenging for a variety of reasons.


Obviously, the most significant obstacles you will face during summer training are humidity and the scorching sun.


Read on to discover why it is challenging to run in the hot summer months:


Humidity Makes Things Difficult


Humidity is one reason you will have issues when trying to run in the hot summer months. So how does humidity make life difficult for you?


Well, high levels of humidity make running more taxing because it makes the sun feel hotter.


Case in point, running on an 88-degree day with 60% humidity will feel more desirable than running on an 88-degree day with 40% humidity.


When you are running, your core body temperature will increase, stimulating the sweat glands to excrete water droplets.


These water droplets will carry transfer excess heat from your body to the surface of your skin.


When the sweat evaporates, your body will cool down. Now, humidity makes it impossible for the sweat to evaporate, making your run terrible.


The Scorching Sun makes it All the More Difficult



Apart from the humidity, the scorching summer heat will also make it hard for you to run during the summer months.


To begin with, you are going to feel worse running in the hot sun.


Think of how terrible you feel whenever you go down with a fever. That is how you might feel when you run in the scorching summer heat.


Second, blood will be diverted to your skin when your body temperature goes up. This is a survival tactic by your body to help you beat the unbearable temperatures through evaporation and sweating.


Unfortunately, your body will not have adequate blood to supply oxygen to the running muscles.


When this happens, you are likely to find it hard to maintain or increase the pace. Most running enthusiasts compare it to altitude running.


Lastly, you will be susceptible to dehydration during the hot and humid summer months. When you are dehydrated, your body will find it hard to overcome the hot temperatures.


You can only imagine how terrible this will make you feel. What is more, it will hinder your efforts to increase or maintain pace as you run.


And that is not all, running in the heat also affects recovery. This means that you will have trouble keeping up with your post-run and pre-run exercise.


After your exercises, your body will require more time to replenish and deliver vital nutrients to every organ, including the involved muscles.


What Happens When You Run in the Heat?


Now that you know why it is difficult to run during the summer, let us look at some of the dangers you are likely to encounter when you run in the scorching sun and high humidity levels:


Heat Cramps

image:Knee therapy

You are likely to sweat so much when you run in hot and humid conditions as your body tries to cool your body.


When this happens, you will be susceptible to developing muscle spasms after losing too many electrolytes and fluid.