Running in Hot Weather

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As a native Floridian, I am very accustomed to running in hot, hot weather.  The temperatures in the summer easy top 95 degrees, and we have to deal with sticky wet humidity, too.

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One of the questions I get asked the most often is: “How do you stand to run in the heat?”  Since summer is right around the corner, I thought I’d share my #1 tips for surviving a heat wave.


First and foremost, exercise early in the morning or after the sun sets whenever possible.  This often requires more pre-planning than running in the winter, but it’s worth it in the end.  If you’re running in the dark, follow basic safety principles like wearing light-colored clothing, a reflective vest, or a blinking light.


On a similar note, check the weather forecast for the week on Monday and readjust your training plan as much as possible to accommodate warmer temps.


Take the extra time to drive to a shady path or to a trail in the woods.  Don’t try to run in the direct sunlight if you can help it! 


View rain in a new light – when it’s hot outside, a little sprinkle (or even a downpour) is a blessing.  When it starts to rain in Florida in the summer, I’ve lace up my sneakers faster than you can say, “Umbrella.”  Once I even ran in a tropical storm!  My best tip for running in the rain?  Wrap your iPod in a ziploc bag!


Here my tips for running in the rain!


Take your workout indoors – run on the dreadmill or do the elliptical if it’s particularly hot outside.  Many gyms will let you buy month to month memberships, so if you live in a particularly hot climate, a summer gym membership might be a perfect solution.


If you hate working out indoors (like I do), try another less-grueling sport on hot days.  Swap runs for bike rides, for example!  Mileage is mileage!

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Make sure you’re wearing the right kind of clothing.  Cotton t-shirts simply won’t cut it.  Coolmax or DryFit shirts will wick the sweat away from your body.  I also prefer looser t-shirts so I can get a breeze on my tummy.


The best place to get cheap workout shirts?  Shops like Marshalls, Ross, or TJ Maxx.  They have name-brand Coolmax shirts at rock-bottom prices – I’ve snagged them for as low as $7!  Target also has good options.


Invest in a CoolMax-style hat.  Normal baseball hats made of cotton won’t let your head breathe and get too soaked in sweat.  I prefer the visor-style hat, which keeps the sun off my face but doesn’t feel so stuffy.


One issue you might encounter during the summer is CHAFING!  As you all know, I am the Queen of Chafing.  I am a very salty sweater AND I have sensitive skin, so once I start to sweat, chafing is inevitable.  I’ve tried everything – Vaseline, Body Glide, and more – but the only thing that really works for me is taping the areas I’m prone to chafing with athletic tape.  If you chafe in between your legs, wear spandex shorts. 


Of course, when it’s super hot outside, you’ll be sweating more than usual, so it’s imperative that you bring water with you on your run.  Carry a water bottle or wear a CamelBak.  I have a ladies fit CamelBak and it’s great.  It holds 1.5 liters of water, doesn’t bounce around, and includes an extra pocket for Goo or keys.


If you don’t have a CamelBak, either plan your run so you can stop into a store and fill up your water bottle, or tuck a few dollars into your shoe so you can run into a gas station and buy a new bottle.  It is VERY IMPORTANT to stay hydrated when running in hot weather!


Remember to replenish electrolytes as well!  I wrote a post asking people for their favorite way to get electrolytes and salt in during endurance workouts – check out the comments in this post.  I personally love the 1/2 Gatorade, 1/2 water mix!


Don’t forget to wear sunscreen!  I’m learning through my cycling training that sometimes I need to reapply sunscreen halfway through super-long and super-sweaty workouts.  Fill a ziploc bag with a second application of sunscreen and tuck it into your shorts!


And last, but certainly NOT least, it’s important to readjust your goals and expectations for your runs in hot weather.  The sun takes a lot out of you, and my pace easily drops by 1:00 to 1:30 on hot days. Don’t forget that you’re working just as hard – if not harder- as you would be at a faster pace on a cool day.   I also take lots of walking breaking and relax under a shady tree when necessary.  On a similar note, check out this post on how to readjust your race goals depending on weather conditions. 


All this being said, sometimes it’s just not safe to run in hot weather.  I’ve had heat exhaustion – symptoms listed here – and it’s not fun.   Be careful!


What tips do you have for warm-weather running?



  • Freya @ Brit Chick Runs May 9, 2010, 9:14 am

    They are super tips, thankyou! I like that you mentioned it’s so much harder to run in hot weather – I’ve done (literally) only a handful of runs in the heat, and I used to be so disapointed in myself that I found them harder, cos I just didn’t see why. Now I know! I’ve even got a camelbak on order now in preperation 🙂
    Have a good Sunday!

  • Amy May 9, 2010, 9:14 am

    Great post. I would also recommend Camelbak’s Mini M.U.L.E. Technically it’s for kids, but I’m an average sized woman and it works perfectly. It holds 1.5 liters and has a surprising amount of storage. Thanks for the tips. It’s definitely warming up in Okinawa. 🙂

  • Jenny May 9, 2010, 9:25 am

    To make sure you fuel efficiently! The heat makes me not want to eat as much, but when it comes to running I can see a huge difference- a lot of pre running watermelon works well for me!

  • Amanda May 9, 2010, 9:30 am

    Thanks for the tips! Alot of the things you mentioned are things that I’ve already been doing and didn’t even realize it. I definitely need to invest in a visor though.

  • Alice May 9, 2010, 9:30 am

    I wish I could say the heat was happening here in England! We did have a lovely spell a week or so ago, but of course that didn’t last! 😀

    Good tips here though, I’d usually try to avoid running when the weather’s warmer, just because I’m scared of passing out or something just as scary! I’m still running now, but when the weather gets warmer (will it ever?! 😛 ) I’ll try these tips out. Hydration is absolutely key!

  • Gabriela @ Une Vie Saine May 9, 2010, 9:32 am

    This is the first summer I’m going to be running long distances in the heat, so these tips are great for me! Thanks for sharing!!

  • John May 9, 2010, 9:33 am

    Very comprehensive report! I love sweating it off in the summer even though it usually means bloody nipples. Soon will have to buy those little nipple protectors!

  • Shannon, Tropical Eats May 9, 2010, 9:39 am

    Great post. I’ve had so many people ask me how I run at 5pm on a hot evening here… it’s all about hats, sunblock, stopping when you feel you need to, and taking the shady running paths. The sun is sooo dangerous; don’t overly exert yourself and risk heat exhaustion. If it’s hotter than normal out, you can get just as good as a workout by fast walking

  • Danielle (Coffee Run) May 9, 2010, 9:40 am

    These are good tips 😀 This is my first summer of running and it is notttt easy. I’ve been chafing like crazy and overall my pace has dropped. I’m with ya on hydrating…just make sure to do some hydrating BEFORE you run too!

  • Heather ( May 9, 2010, 9:41 am

    It was 92 this week here in Central Mississippi and the humidity is already so high, I have been struggling with runs. One thing I wanted to add is that running in the morning is better than running in the evening b/c at least here, its still n the upper 80’s at 7:00 at night, and, the pavement is really hot from the day so it is much cooler to go in the AM if you can.
    I hate the treadmill so I will be waking up early this summer!

  • Jessica @ The Process of Healing May 9, 2010, 9:43 am

    Those are GREAT tips! I started running last summer and here in SC, we have to deal with the same type of weather. I would always always go super early in the morning. A hat is a MUST. As well as staying hydrated- I would usually mix water and Gatorade, which helped a LOT!!

  • Nicole of Raspberry Stethoscope May 9, 2010, 9:51 am

    Do you have recommendation for a good face sunscreen? i’ve just been using my neutrogena moisturizer, which has 30 spf, but that shit stings your eyes when you start to sweat!! i also need something that won’t break out my face! i use this for the rest of my body and it smells goooood

    • Amy May 9, 2010, 9:43 pm

      I use a Neutrogena spray sunscreen that’s 50SPF. I spray it in my hands and then put it on my face. Sorry I don’t have the can with me but it’s some kind of sport/sweat-resistant neutrogena.

    • caitlin May 10, 2010, 3:21 pm

      I use a Banana Boat sports-specific SPF 50.

  • Wei-Wei May 9, 2010, 10:03 am

    Great post! I may or may not attempt to start running this summer, so I bet these tips will be useful. Thanks!

    Have a great Sunday! Happy Mother’s Day! 😀


  • Erin (Travel, Eat, Repeat) May 9, 2010, 10:04 am

    I think staying hydrated and listening to your body are the most important things. My stepmom got heatstroke and almost died during a really hot 10k, even though she’s an experienced runner, so it’s really important to take measure of how you feel. Don’t be afraid to stop–it’s not quitting if you’re hurting yourself!

  • whitney dargle @ whitney's blogtastic blog May 9, 2010, 10:06 am

    This is SO helpful! I’m getting ready to start training for my first marathon and I know I’ll be running in some hot, hot heat! You are an inspiration! 🙂

  • Courtney (Pancakes & Postcards) May 9, 2010, 10:10 am

    Love your tips. I live in the “humid tropics” so I really have to listen to my body on this–sometimes I wake up at 4AM pouring sweat, and then going for a run a couple hours later–not good! One thing that helps me is drinking a LOT of water the night before I go on a really long morning run. Sure, I have to get up to use the bathroom which is annoying, but then I usually don’t get the lightheaded, horribly dehydrated feeling that I otherwise get when I run here.

  • Tonyne @ The Unlikely Success Story May 9, 2010, 10:10 am

    Thanks for the tips! Last summer I was only treadmill running, this summer I hope to be outdoors a lot and coastal NC is very hot and humid! 🙂 I will be training for my first 1/2 marathon over the summer.

  • Jaime May 9, 2010, 10:11 am

    Thanks for the tips. My biggest thing is re-hydrating. I forget all the time and that makes things so much harder.

  • Angharad May 9, 2010, 10:12 am

    I think you just about touched on everything! I take walk breaks when it’s super duper hot, which I don’t usually. It really helps to bring my heart rate down a bit and gives me a chance to glug some liquid!

  • Rob Dyess May 9, 2010, 10:12 am

    Great content!!!! I live in Mississippi and we have many of the same problems.

    I have been known to run at 5am.

    I am all about the spandex shorts and nip-guards… more of a male thing.

    Thanks for a great article!!!

  • Jo May 9, 2010, 10:13 am

    Thank you for this post Caitlin, it is super helpful. Living in England, we never get the heat as badly as Florida but it’s still something I am wary of. Normally in the past, I have stopped running during the summer and only run Autumn to Spring. However, my half marathon is in July so I have to get out there and do it.

  • Jennifer May 9, 2010, 10:13 am

    Getting outside before the sun gets hot is the best advice. Spending a sunny summer day on a treadmill is motivation enough to get going outside in the morning!

  • Rachel (Running Rachel) May 9, 2010, 10:20 am

    Great tips – although I have to say that living in England means I probably won’t need to use most of them! If you need any tips on cold weather running then let me know! 😉

  • Emily May 9, 2010, 10:20 am

    Thanks for the great tips Caitlin. I’m also a salty sweater, and running in hot weather really gets to me. I think I definitely want to invest in a Camelbak. I just looked up the one that you said you have. Since I’m a salty sweater, I think I need more electrolytes and fluids than most runners, even for short runs. Thanks!

  • Summer May 9, 2010, 10:23 am

    Wow! You are so amazing. Ok, I am finally inspired to start running. Thanks Caitlin! =)

  • Carolyn @ May 9, 2010, 10:35 am

    Thanks for the great tips!! I’ve been running on dirt/gravel with a lot of shade, but it’s harc to train for pavement/sun races that way. 🙁

  • Lisa May 9, 2010, 10:54 am

    Those are excellent tips. I’m nervous about running this summer. I definitely run mor this year than last year and I’m training for my big race that happens at the end of august! Ugh! I forget to REAPPLY sunscreen. 🙁

  • Jaimers May 9, 2010, 10:54 am

    Great tips. I encountered a 4- miler in the hot 80+ degree weather last week. It was awful. For the last mile, I located a shady area and I ran in it doing quarter-miles back and forth so I didn’t have to be back in the hot sun!!

  • Michelle @ Give Me the Almond Butter May 9, 2010, 10:54 am

    We are about to get a heat wave here so I’m really thankful for these tips!!!

  • Lauren May 9, 2010, 11:35 am

    Investing in a great pair of shades is also a must, at least for me. Sometimes just that glare in my eyes if I hit a particularly sunny spot is enough to mess with my rhythm and distract me from the task at hand! And I love to run in the sunny weather. I just don’t like squinting. Target has some great cheaper options, but a sporting goods store would have many choices.

  • lauren @ Eater not a runner May 9, 2010, 11:49 am

    Great tips! I think staying hydrated and making sure to take it slower are my two favorites!

  • Jill Will Run May 9, 2010, 12:14 pm

    I live in Las Vegas, so I definitely have to deal with high temps. (At least it’s a dry heat, there is really something to be said about that!) But one of my biggest things is that I definitely have to allow myself an acclimation period of about 2 weeks when the temperatures jump up. My pace will be slower and I have to try really hard to not be too judgmental about that. And electrolytes are definitely important, I like Nuun tablets!

  • Christie May 9, 2010, 12:35 pm

    I live in Georgia so the weather here is pretty hot and humid too. I like to use the pool for my workout instead of running in the summer because of the heat. You can also use the dreadmill but I really have to talk it up to myself before I can stand it too long. Another thing I like to do is go on hikes to get some movement in. If you do a little checking, you can usually find some cool places not too far from you where you can go on hikes in shaded areas so it’s not so bad.

  • Melissa @ For the Love of Health May 9, 2010, 1:06 pm

    Great tips! I would just add that you should never run mid-day when the sun is at it hottest, no matter how much you prepare in terms of fuel, water and clothing because it could lead to sickness and de-hydration.

  • lisa May 9, 2010, 1:07 pm

    Walk more. Even when you want to stay on schedule with running, in the super hot weather it is better to take more walking breaks, or to just go for a walk instead.

  • Madeline - Greens and Jeans May 9, 2010, 1:16 pm

    Caitlin, does your CamelBak have a fleecy lining on the straps? I love my CamelBak, but I can’t wear it with a tanktop because it chafes me so badly!

    • caitlin May 10, 2010, 3:22 pm

      hmmm no it doesnt…. i have to wear a shirt with sleeves on mine too though.

  • Deva (Voracious Vorilee) May 9, 2010, 1:39 pm

    I would say fuel efficiently, drink plenty of fluids, remembering electrolytes, and be ready to compromise. I don’t like the dreadmill, but if it’s 95 degrees with 94% humidity, I may go for a treadmill workout at the gym instead of going outside for a run. Moisture-wicking tops are a MUST. I need more of the,!

  • Molly @fuelherup May 9, 2010, 1:59 pm

    I train 9 months/year in Houston- I would venture to say it has the worst combo of heat/humidity in the US! The sweating is crrrrazy! All of your tips are great!

  • Rachel May 9, 2010, 2:17 pm

    I have a lot of family that lives in Florida and always try to get some good runs in when I go to visit them. I have to say that Florida is one of the hardest places to run that I have ever been to. I had to go first thing in the morning – I found that even in the evening it was too hot for me. And, as I live on the west coast, the humidity was unbelievable. Huge props to you for being able to run in it all year long! And thanks for the awesome tips for next time I go.

  • Laura May 9, 2010, 2:18 pm

    Do you have any difficulties keeping your camelbak clean? I was going to buy one but I was worried about cleaning it! I’m doing my first half in June so it will likely be a hot one!

    • caitlin May 10, 2010, 3:22 pm

      naw i just rinse it with water every time, and sometimes i hint it with a spot of clorox and then rinse a LOT.

      • joanna July 24, 2011, 1:57 pm

        I use a little antiseptic mouthwash….then it cleans it and I don’t worry about getting any in my mouth. Is that weird? 🙂

  • Therese May 9, 2010, 2:32 pm

    Thanks so much for the tips! I hate running the heat but it’s inevitable and I’ll be doing the bulk of my half marathon training during the summer so this year I’ll need all the help I can get!

    My first 10k race happened to fall on the hottest day of the year. Up until that point the weather was actually quite perfect! I ended up taking a LOT of walk breaks, only drank Gatorade at the water stations (I carried a water bottle with me which I drank during all of my walk breaks) and even still I suffered from slight sunstroke when I crossed the finish line (I’m a fair-skinned red head, sunstroke happens). My boyfriend and I quickly found water, Gatorade and food and headed for the shade for about a half an hour. That race ruined me for summer races!

  • Lisa (I'm an Okie) May 9, 2010, 2:47 pm

    Great Tips! I know that I just tend to get lazy when its summer and just dont even run outside bc I dont want to endure the heat! I loved all your tips though and will remember them next time!

  • Kacy May 9, 2010, 2:51 pm

    Yay thanks for these tips! I’m going to start marathon training in the dead of summer soon and I’ll need all the help I can get!

  • Susan @ Journey for Health May 9, 2010, 2:56 pm

    Thanks for this post 🙂 I live in hot and humid south Texas (probably very similar to FL summer weather) and it is already summer here. It’s hot and humid on most days, and even most nights, so by desire to go walking outside is nil…Treadmills are okay, but I don’t like them as much, plus the boyfriend hates the gym at our apt complex. These are really great tips 🙂

  • Billy May 9, 2010, 3:02 pm

    I grew up in Georgia so I know what you mean about humidity. I now live and run in Arizona, so i gave up the humidity for higher temps. These are all great tips certainly the one about dryfit clothing and things like that. Oh and sunscreen, always lots of sunscreen. As it starts to warm up here I always get excited to bust out my underArmour. Working and running outside for most my life, I’ve learnt that people don’t realize how quickly heat stroke sets in. Once you realize somethings is wrong… its too late. You be safe out there and thanks for the great tips!

  • steph-exercise physiologist and artist! May 9, 2010, 3:11 pm

    That was an awesome post! Great info for sure.
    High humidity can be more of a problem for athletes (I call anyone who runs, walks, workouts in general, regularly an athlete!) than high heat. I agree your best bet is to workout in the morning or after the sun has started to set. High-noon in FL is soooo hot!

  • Lisa @ bakebikeblog May 9, 2010, 3:22 pm

    Thanks for the great tips!!!! I definitely try and get out early in the morning for a run when I know that it is going to be a hot day. In saying that…I prefer to run in hot weather than in cold weather 🙂

  • Annie May 9, 2010, 4:48 pm

    This post was on my mind all morning. I applied a few things on my 25 minute run this afternoon. I’m a newbie and loved reading these tips.

    1. Actually wearing appropiate clothing (go figure!) I normally toss on a cotton tee and baggy shorts and head out. But wearinging a snug fit (usually not fun in my mind) athletic shirt and shorts put me in the mindset.

    2. I’m sipping on a Powerade/water mix right now! A friend picked me up a Powerade Slush from Sonic and instead of gulping it all down (sugar overload!) I’m mixing a little with water and cooling down.

    😀 😀

  • Julia May 9, 2010, 5:02 pm

    Great tips. I usually have the reverse problem living in the UK – its too cold and dark to run outside!! I hate running indoors but generally have to use the treadmill all winter. Luckily I have my own so its not too bad. I am so jealous of your Florida lifestyle!!

    British Bride

  • Cynthia (It All Changes) May 9, 2010, 5:47 pm

    In the summer I always plan my runs or later in the day when the sun starts to go down. It was cooler and better because I’m not a morning person.

    I also love to run in the rain. It is so cooling an the saltiness of my sweat doesn’t get to me.

  • Becka May 9, 2010, 5:56 pm

    I was just talking to my workout buddy about this the other day. The only time we can train together is 11am outside so recently we’ve been training in the ninety degree sun. Sooooo hard. It’s funny because I ran by myself inside the other day and did a super easy 4 miles (while I’ve been struggling with 2 outside in the sun). It’s crazy how much the heat and sun change your endurance and energy.

  • BroccoliHut May 9, 2010, 6:13 pm

    Awesome tips, Caitlin! I live in Alabama, so I have some experience running in hot weather too. You seemed to have covered all my hot weather exercise tips!

  • River May 9, 2010, 6:22 pm

    Thanks for the advice on athletic tape and the Gator-Ade.

    • River May 9, 2010, 6:24 pm

      Do you think it would also help my eye stop twitching? It’s been twitching nonstop for three days.It’s going 100 MPH.

      • caitlin May 10, 2010, 3:23 pm

        I have no idea! That’s strange.

  • caronae May 9, 2010, 6:35 pm

    Thanks for the tips! I follow most of those. Another important thing: don’t be afraid of the sweat! Sweating means that your bodies hydration system is working. As long as you rehydrate, a little bit of sweat is a good thing 🙂

  • Lorin May 9, 2010, 6:42 pm

    What is your opinion of Ezekiel bread? I got it for the first time today, I have yet to try it but I was curious so I grabbed it in Trader Joes. I’m not planning on replacing my whole grain bread with it all the time, but it could be an occasional replacement. It seems cool, the ingredient list is really good,too.

    • caitlin May 10, 2010, 3:24 pm

      never tried it before!

  • Kim B May 9, 2010, 6:50 pm

    Wonderful entry! Thank you so much for this! As a novice runner, this is especially helpful with summer approaching.

  • Laura May 9, 2010, 7:10 pm

    I’ve got a couple of really random things that I do- as well as hydrate, avoid the heat of the day etc… I steer clear of running on any surface that it dark coloured (and so absorbs heat and radiates back on me), and also inner city routes where the tall buildings trap the heat- instead I stick to grassy areas, as near to water or a more exposed, windy place. If the temp gets way too high, and I feel like I am really struggling I dump an extra bottle of water over me, like I started doing during races- looks strange, feels sooo lovely! Also, when I get back, I suck on frozen banana slices or grapes- weird right? But it cools me down beautifully- and I get some potassium in! I’ve never had real problems with overheating when running, but I did get severe sun stroke travelling in Greece and I was so ill, urrg. Never again. I love your tips posts- its great to learn from a pro 😉

  • Lexie May 9, 2010, 7:58 pm

    Amazing post! This is so useful. Too bad Pittsburgh is like, 50 degrees right now. Gross.

  • Heather (Heather's Dish) May 9, 2010, 8:31 pm

    i’d say the biggest thing is let yourself adjust gradually when it gets hot, ESPECIALLY if you’re just coming out of the A/C from a long winter or something. otherwise i think you covered it all really well!

  • Julie @ Pickley Pear May 9, 2010, 9:21 pm

    Great tips! Last summer it was super humid in Michigan – it made training really hard. In the end, it totally helped my race times. I learned very quickly to carry water with me and pour half of it on me. And you are so right about running in the rain (when the temps are warm).

  • Megan @ Eat.Scrap.Run May 9, 2010, 10:04 pm

    I love your idea of running in the rain when it’s hot. I always tend to avoid running in the rain at all costs, but it would make for a refreshing run!

  • Mastering Public Health May 9, 2010, 10:09 pm

    Really thorough post. Safety first! Thanks for the great tips. Readers are often jealous of your warm Florida weather, but it certainly comes with its challenges.

  • Camille May 9, 2010, 11:20 pm

    Blech, I hate running in humidity. When I was in Massachusetts during the summer, I had to wake up at like, 6 am so I could run before it got too crazy hot… no fun!

  • Erin May 10, 2010, 7:26 am

    Great tips! As a native Floridian myself as well I can say that some of these tips can be helpful even just BEING in Florida without running. 😉 Definitely going to keep these tips handy for the upcoming warm months.

  • Jessica May 10, 2010, 8:11 am

    Thanks for all the tips! I moved to Houston last year, and have mostly stuck to the treadmill during the super hot weather. But, the treadmill can get boring… this is a great list to come back to when I want to try braving the heat and humidity!

  • Joanne May 10, 2010, 8:40 am

    I HATE running in warm weather. I run super early in the morning to avoid it and it rarely gets to 90 around here. The hot weather I’m talking about that I avoid is 75 – 80 degrees (blushing now….).
    I really have to aclimate to the warmer runs since I’m signing up for races all summer and they won’t start until the sun is out. Your tips were great.

  • Joanne May 10, 2010, 8:41 am

    As for running in the rain…that’s so easy around here. You get to enjoy it. 🙂

  • Chelsa May 10, 2010, 8:55 am

    The best thing for chaffing is BABY POWDER. After you start sweating you can apply some to your inner thighs and it absorbs the sweat and makes your skin smooth again. I’m not saying it’s the perfect solution but it defiantly makes a difference!!!

  • Beth @ DiningAndDishing May 10, 2010, 11:59 am

    I am SO BAD at running in hot weather! I start to feel really queasy. In the summer my strategy is to go super early or super late when the sun is not so hot. I am just too pale for heat!!

  • Laura@FindingAHealthyBalance....after a 100+ Pound weight loss!!! May 10, 2010, 12:05 pm

    GREAT POST!!! =)

    I was just telling my husband yesterday about how you have to readjust your running & running goals in the summer, especially here in Central Florida. I told him “speed work” is just not possible in this heat, even inside on the treadmill as the “humidity” gets to you inside too and that I tend to go for longer and slower runs in the summer that I take several breaks during as that is all I can manage during the hot days (even 1st thing in the morning) and that it is a great time to work on my distance running. I do need to get a DryFit shirt though as my current tops are getting way to sweaty………=(

  • Tammy May 11, 2010, 2:35 pm

    Dry fit shirts are a MUST! I also have a friend who soaks a bandana in cold water and wears it around her neck…I guess if you run a loop multiple times, you could swap out bandanas at different intervals to keep you cool…

  • Tammy May 11, 2010, 2:36 pm

    Oh…and it’s just as important to hydrate on windy days…you can get dehydrated without even realizing it because the sweat evaporates much quicker!

  • Kristi May 11, 2010, 6:52 pm

    Thanks for this post! I’m doing the Florida 70.3 this weekend and am wicked scared of how I will perform in the heat and humidity. I live in the Rocky Mountains and he are supposed to get snow tonight! My body will be in shock when I get there!

  • Lee May 17, 2010, 11:10 am

    I’m so glad I came across this post this morning! I live in Tampa, and I am just getting back into running after an injury that kept me off the pavement for several months. I missed all of the ideal running weather, and I was discouraged when I tried running again and did not perform well in the heat. But I think with a slight change in attitude and better preparation, I can get back out there and coexist with the local climate. Thanks!

  • Jordy May 24, 2010, 7:59 am

    Oh my gooosh, upon reading this I finally understand why my armpit skin has been so raw and painful for the past couple months…CHAFING!! I have sensitive skin as well, and my sweat is most certainly very salty…and with the movement of my arms rubbing against my skin as I run…well, it’s been very painful trying to shave, I’ll say that! I don’t know how to prevent armpit chafing…hmmm…

  • Anna Lise June 7, 2010, 5:12 pm

    Thank you for this! I just stumbled across your website from KERF, and I am so thankful for this post… With the recent heatwave we’ve been having in NYC I was starting to wonder what in the world I was going to do this summer. I linked to this post on my blog–I hope that’s alright! Always want to give credit where credit and inspiration is due!

    • Caitlin June 7, 2010, 5:14 pm

      Thanks! Glad my tips helped you! 🙂

  • Molly August 23, 2010, 12:51 am

    I really could’ve used these on my vacation to Las Vegas last week… it was 90 degrees by 9 AM there. Definately did not run as much as i should’ve..

  • Anne April 20, 2011, 5:39 pm

    Thanks for posting this! I just moved to the south recently from way up north and am floored that it’s already 88° today, in April! I was dreading my run, but this was really helpful.

  • Katherina @ Zephyr Runs July 24, 2011, 9:24 am

    Awesome tips – my only tip for running in the heat would have been to NOT DO IT! 😛

  • Midge July 24, 2011, 1:20 pm

    Run with other people; it takes your mind off the heat and distance if you talk. Also they can help you if you pass out in the middle of the road.

  • Midge July 24, 2011, 1:23 pm

    Also bannanas and strawberry yoghurt an hour or so before you run provides your body with potassium which helps prevent cramps.

  • Sprinter Man July 14, 2012, 5:15 pm

    i like your blog fancy selling ?

  • Cindy October 19, 2013, 3:20 pm

    My 9 yr.old granddaughter is hair challenged (completely bald) but loves to play competitive soccer and run 5k’s. I need to find her a cap, without a bill, that will help cool her head. Does anyone make such a thing?

  • Dustin Caldwell May 6, 2014, 1:55 pm

    i just recently moved to Florida and i have a lot of similarities in running, chaffing, salty sweater, no indoor running. Thank you for sharing!!!

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