Every year it happens.
The UK gets three days of sunshine and the entire country loses its collective mind.
The roads melt. Supermarkets run out of Cornettos. Gary from the office becomes a weather expert. And runners everywhere stare at their training plans wondering whether a 6 mile run in 30°C is “character building” or simply a poor life choice.
As someone currently training through summer, I’ve learned that running in the heat requires a slightly different approach. You can’t just pretend you’re Eliud Kipchoge and charge off into the blazing sun armed with nothing but optimism and a half-empty water bottle.
Well, you can.
But you’ll probably regret it.
Here are my top tips for surviving hot weather running, whether you’re pounding the pavements outside or sweating profusely on a treadmill indoors.
Running Outside In The Heat
Accept That Your Pace Will Be Slower.
This is the big one.
Your pace is going to drop.
Not because you’ve forgotten how to run, but because your body is working overtime trying to stop itself from turning into a human casserole.
On hot days your heart rate will often be higher for the same effort. Running by effort rather than pace can save a lot of frustration.
If your easy run suddenly feels like a tempo session, it’s not you.
It’s the weather.
Your Garmin will judge you.
Ignore it. (You're already 'unproductive', right?)
Run Early Or Run Late
If possible, avoid running during the hottest part of the day. I know, this is obvious but it's not always midday. Today 3pm is going to be the hottest part of the day. Be aware of this. Your weather app is your friend!
Early mornings are generally cooler and quieter. And you can feel smug when you're done for the rest of the day.
Evening runs can also work well once the temperature starts to drop, but stay hydrated throughout the hot day or you just won't fancy an evening run.
Midday running in 30°C is a bit like choosing the hottest queue at Alton Towers and then acting surprised when you’re uncomfortable.
Hydrate Before You’re Thirsty
If you’re already thirsty, you’re playing catch-up.
Drink regularly throughout the day, especially if you’re planning a longer session.
And yes, tea counts.
I’m British. I’m not arguing about this.
For longer runs, consider carrying fluids or planning routes that pass garages, corner shops or places where you can beg for mercy. Or a nice cup of tea.
Wear Less. Not Nothing.
Technical clothing is your friend.
Light-coloured, breathable kit can help your body stay cooler.
Black leggings and a black top in full sunshine might look coordinated, but you’ll absorb heat like a solar panel that’s developed a running addiction.
Seek Out Shade
Woodland trails – always nicer than pavements - suddenly become premium real estate during a heatwave.
Tree cover can make a huge difference to how comfortable a run feels.
Plus, trails are generally more forgiving underfoot than baking-hot pavements.
It’s basically nature’s air conditioning.
Slow Down On Long Runs
This isn’t the time to chase PBs.
The goal is completing the session safely, not auditioning for an episode of Casualty.
Adjust expectations.
Adapt the pace.
Bank the training.
Learn The Warning Signs
Heat exhaustion is no joke.
If you feel dizzy, nauseous, unusually weak, develop a headache, stop sweating or become confused, stop running immediately and seek shade, fluids and cooling.
No Strava kudos is worth ending up in the back of an ambulance.
Running On A Treadmill During Hot Weather
“But Booker,” I hear absolutely nobody saying, “surely running indoors solves everything?”
Well…
Not quite.
Use A Fan
A treadmill without a fan is basically an expensive conveyor belt to a sauna.
Air movement helps sweat evaporate, which is one of your body’s primary cooling mechanisms.
If your gym has air conditioning, position yourself right underneath. My gym has certain treadmills that are positioned just under the air conditioning vents …. it's not worth bothering with the other ones in warm weather unless you wish to melt.
If you’re at home, point every available fan directly at your face and hope for the best.
Take More Fluids Than You Think You’ll Need
Indoor running can be deceptively sweaty.
Without natural airflow, many runners actually lose more fluid than expected.
You know those mysterious puddles that appear underneath treadmills?
Those aren’t decorative.
Adjust The Incline If Needed
Hot weather places extra stress on the body.
If you’re already struggling, there’s no shame in reducing the incline or easing the effort slightly.
Training is about consistency, not punishment.
Focus On Effort
Treadmills can sometimes feel harder mentally than physically.
Add heat into the equation and suddenly every kilometre feels 30 minutes long. It's hard enough that the big red 'off' button is right in front of you without the extra stress from the heat.
Forget pace.
Focus on maintaining the right effort level and getting the session done.
A Final Thought Before You Head Out For That Sweaty Run
Running in the heat can help build resilience and improve your body’s ability to cope with challenging conditions over time.
But adaptation takes time.
The first hot run of the year always feels awful.
The second usually isn’t much better.
By the third you’re slightly less convinced you’re going to perish in a hedge.
So be sensible.
Slow down.
Drink fluids.
Embrace the shade.
And remember that if Britain reaches 30°C, surviving the day may already count as a successful training session.
The autumn PBs will still be there waiting for you.
Probably.
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