Can You Conquer the Heat?


Do you find yourself struggling when the heat is on? Or is running in heat your jam? If so I admire you!

Love it or hate it, chances are at some point you’re going to have some hot runs. These tips might just help you conquer your hotter runs.

Forgettabout pace
Especially as it first begins to heat up, it’s going to take a little time for most of us to find our hot legs, so to speak. You’re probably going to slow down. You should, in fact, slow down. 

I was thinking about just this subject on a recent run, when temps had turned suddenly warmer. The run was good . . . the pace was slow. That’s okay.

When it’s hot, especially when it’s suddenly hot, run by effort

positive woman waking up and using smartphone in bed
Set an alarm on your phone to make sure you don’t get up too late | Photo by Ketut Subiyanto on

Do whatever it takes to get out there early
Obviously if you have to run later in the day, it is what it is. If you are not a fan of hot running, though, your best bet is early morning. 

  • Run fasted
  • Lay out everything you’ll need the night before
  • Have a snack ready if you just can’t run fasted
  • Charge up the gadgets the night before
  • Set an alarm so you don’t oversleep

This is something I’ve dealt with a few times recently. I wanted to run, and Bandit needed a walk. Sometimes I’ll walk him first, then run, but I chose to run first this day. I came home, I had a snack, I changed, and I was out the door with Bandit.

Some runners like to sleep in their running clothes. I have never tried it; it just doesn’t sound at all comfortable to me. You never know, though, you might like it!


Cold Stuff is Your Friend
Use that cooling towel. Stuff some ice cubes down your bra and under your hat. Fill a water bottle with water the night before a hot run and stick it in the freezer. Top it off with cold water the morning of your run and you’ll have cold water a lot longer than if you just put cold water in that bottle.

When you’ve finished your run, set up the next half filled water bottle in your freezer. There will be another hot run and you’ll be ready to tackle it.

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Final Thoughts
The weather has been downright bipolar lately. It’s in the 70s a few days, then suddenly it shoots up to 90 one day. Then falls 20 degrees as a cold front comes through. And then the highs are actually in the 50s! 

My point? It takes time to get used to heat, and you’re not going to get used to it with weather like that. Just remember the first tip — run by feel, forget about pace — and I promise you you’ll have more enjoyable runs than if you cling to a training plan.

Best heat busting tips?

Are you are cold or hot weather runner or somewhere in between? (in between for me)

Would you rather run in the morning or evening on a hot day?


Linking up with Zenaida Arroyo and Kim @ Kookyrunner

This week I am also joining up with the new Runners’ Roundup linkup.


33 thoughts on “Can You Conquer the Heat?

  1. Of course no one like the cold or the heat but it is what it is.

    I prefer running in the middle of the day because I’m home and don’t have to get up early and am free to do other things in the evening.

    That will change once I go back to work.

    My best tip is to run with a friend. Misery loves company. Chatting will help you forgot how hot or cold it is. Now that we are vaccinated we can do more of that. Although I did it before.

    Liked by 1 person

      1. Yup everyone is different. Running definitely (at least for me) takes more prep than working out. The right clothes, shoes, food etc. I drive to a trail, etc. I used to do it a lot more not sure why I stopped.

        Liked by 1 person

  2. These are great tips, Judy! I especially like the one about slowing down in the heat.

    Somehow I don’t mind running in the heat. Running in the cold is much harder for me. I tend to hang around at home in my running clothes procrastinating because I dread going out in the cold. Or maybe I’m hoping that magically the temps will rise if I go later, ha!

    Liked by 1 person

    1. Even though I’d rather run in the cold, that doesn’t mean I don’t procrastinate!

      My mornings have been very busy lately between trying to walk Bandit very early, run even earlier, and then usually running some errands afterwards! I’m lucky to have some flexibility though without a 9-5 job.

      Liked by 1 person

  3. Totally agree with running by feel because that is the true barometer of a workout. As you know, the heat is my jam, but the heat (and humidity) commands a special respect. I’d rather run “slow” outside than “fast” on a treadmill…both will probably produce equal amounts of sweat anyways LOL

    Liked by 1 person

  4. I have a neck gator that I dip in cold water that I used when I ran some hot trail runs one year. It helped.
    Why do you say run fasted? I’m experimenting with intermittent fasting so I’m curious.

    Liked by 1 person

    1. I actually don’t like to run fasted, so I will usually have a very small snack. A lot of people just can’t eat that early — and for me, to do a proper pre run meal, I have to get up even earlier.

      Not to mention I usually do Yoga first, and you don’t really want a full stomach when doing Yoga, either.

      I personally think that as you get older, fasted runs aren’t a great idea. But I’m not a dr or nutritionist, just MHO.

      Everyone is different, though, and there are those that say you’ll burn fat rather than burn sugar if you run fasted.

      I have found a very small snack can work for me right now because I’m not doing any kind of serious training.

      Liked by 1 person

      1. Oh. I thought it had something to do with running in the heat.
        I also need to eat something small before I run. I most likely won’t be able to fast on run a days, or will have to adjust the hours that I fast.


  5. Great tips Judy! Cold stuff is your friend, so true. Any cold stuff 🙂 I crave popsicles and love to have one right when I get in the door!

    Liked by 1 person

  6. I am one of the few runners who actually likes the heat. You are right, though – you must take precautions when running. I just told Bill this weekend, we need to start getting up earlier to run. I almost always run fasted except for long runs.

    Liked by 1 person

  7. I am loving the iced water tip. Not sure why I never thought of this. I tried sleeping in my running clothes and it really was not that comfortable. I just prefer to set up of a few consecutive alarms to snooze until I get up. LOL

    Liked by 1 person

  8. The first year I did RnR Chicago, they had bags of ice at some of the aid stations because it was super hot and humid. It was the first time I put ice in my sports bra and it felt amazing! I’ve never put ice cubes on my head under my hat so I’ll have to try that!

    Liked by 1 person

  9. So not a fan of hot weather running! But it is what it is and I’ve certainly done my share of it. I will add to your list and tell you that I run by HR in the summer. It forces me to slow down and helps decrease my frustration with running out of gas.

    Liked by 1 person

  10. When I was in grad school I used to sleep in my workout clothes. I don’t think I could do it anymore! I want to be as comfortable as possible even if I spend 5 extra minutes changing into running clothes. Even running early in the morning has been hard lately since I’m not acclimated yet!

    Liked by 1 person

    1. I did throw in the towel & ran on the mill today. I was able to push myself a lot harder that way! I might’ve still run outside early but I had to walk Bandit & the humidity was shooting up by the time we were done.


  11. I despise running in cold weather and while I don’t love it, I definitely prefer running in hot weather over cold. Unfortunately here in the south, we have high humidity that peaks in the early morning hours and that’s just as bad as dealing with the heat. I’ve thought about which is worse, the heat or humidity and I think the humidity is worse. Once I get acclimated to the heat, I’ll often choose to run in the evening so I don’t have the high humidity.

    Liked by 1 person

    1. Oh, we’ve been having TX like heat & humidity in this heatwave! Well, not quite but close. I will definitely take cold over hot.

      Humidity is SO much worse. I’ve done several races out west-ish (UT, ID) where the temps got up into the 90 towards the end. it makes a huge difference & I did well in both those races.. But there is virtually no humidity there!

      Liked by 1 person

  12. Running by feel/effort in the heat is a recipe for success! In the past, I’ve tried to stick to a set pace and it just doesn’t work when it’s boiling out there! Getting out early whenever possible is also solid advice especially for those scorchers.


  13. I know I complained about the weather in the Winter and now I will complain about the heat. 🙂 I am not a big fan of Summer running but that is how it is. At least there are some things to make my runs a bit more bearable. After reading your post I remembered that I have a cooling towel but cannot remember where I left it.

    Liked by 1 person

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