Summer Running Tips to Avoid Disaster

Summer is here, and while the warm weather invites us outside, running in the heat can be challenging, and even dangerous. It brings new challenges you have to tackle as you climb out of winter hibernation: Humidity, heat, UV Rays, and more. I love summer running.

As a dad balancing work, family, and fitness, it’s crucial to adapt your routine to stay safe and effective for yourself, your wife, and your kids. It’s a monkey wrench in your daily schedule, if you have one. Here are some tips to help you enjoy summer running without compromising your health or performance. 

Dangers of Summer Running

It is important that you know and understand some of the present dangers to those working out in summer heat. You should know the warning signs so you can stop and fix the situation before it is too late. This is called heat safety.

Here are some things runners may experience in high heat and humidity. Each one of these could land you not feeling well, or worse, in the hospital. So take care to understand the signs of them and maybe more importantly, prevention! 

• Sunburn – I had malignant melanoma in high school. Sunburns severely increase rates of cancer. So other than red skin and pain, there are some really negative long term effects here. I take this one personally due to my history.
• Dehydration – Drank last night? Spent the day on the beach yesterday? In the summer, odds are you are starting your runs at or near dehydration. So be careful.
• Heat exhaustion 
• Heat stroke 
• Heat rash

Each dad (and mom) is different, so the limits before these heat safety conditions occur to you may vary. Activities the day or night before could also make you more or less susceptible to these things (I’m looking at you party goers!) If you fall into one of these groups, you should take some extra precautions before going outside for a summer run in extreme heat: 

• Currently pregnant
• Pre-existing medical conditions 
• Elevated heart rate 
• Long distance runs 
• Hard workouts 
• 60+ years of age 

7 Tips for Summer Running 

Hydration is Key

Staying hydrated is the foundation of successful summer running. Drink plenty of water throughout the day, not just during your run. I’m guilty of not doing this and ending my summer runs short. So, consider carrying a hydration pack (I got one at Walmart, but this is a good alternative) or belt (I got this for Kelly and it holds water and even had number clips for your races) to ensure you have water on the go. I started doing this in the last 2 years and it has been great at keeping me running in the heat. As temperatures reach 80+ degrees, I start taking water with me on any runs longer than about 5 miles. If humidity is high and temps are above 90 degrees, I’ll pack water for a 5k. On particularly hot days, adding an electrolyte drink (I prefer Gatorade) can help replace lost minerals and keep you feeling energized. 

Adjust Your Expectations

Summer running might not be the time to aim for personal bests. The heat can naturally slow you down, and you’ll dehydrate faster. So focus on maintaining a steady pace and enjoying the process. Use this time to build long slow endurance rather than speed. That can help be a more realistic and satisfying goal as you prepare for speed work and fall racing. 

If you are running a summer race, be sure to drink lots of fluids before, during, and after your run. Remember, this will likely not be your fastest race. So go out and have fun, but set appropriate expectations for a finish time.

Choose the Right Time

Timing your runs to avoid the peak heat of the day can make a huge difference. So, what’s the best times to run in summer? Early mornings and late evenings are typically cooler and more comfortable. Plus, running at these times can fit better into a busy dad’s schedule, allowing you to squeeze in a workout before the kids wake up or after they go to bed. You may even choose to use a treadmill on the brutal days as you can control temperature, add fans, and hydration will always be close by.  

Dress for the Weather

Wearing the right running gear is essential. Choosing lightweight, moisture-wicking fabrics that keep you cool and dry is a good idea. You’ve seen pictures of me in this tank top throughout the site because it is a great hot weather tank top. A good running hat and sunglasses (I use these for running and just to go out since they are cheap, work great, and look good) can protect you from the sun’s rays, and don’t forget sunscreen to avoid burns. Many runners forget sunscreen and come home burnt. This happened to me last year as I planned a long run. The day go hotter than expected, earlier in the day, and I found myself running in open sun, dehydrating faster than I could resupply my body. That dehydration and sun combination meant some not so nice burns.  

I was diagnosed with Melanoma when I was in High School. I take this stuff seriously, and even I can get caught in a bad spot. It is crucial to plan ahead and expected the unexpected. 

Listen to Your Body

Heat can take a toll on your body faster than you realize. Pay attention to signs of overheating, such as dizziness, excessive sweating, or a rapid heartbeat. It’s okay to slow down, take breaks, or even cut a run short if you’re feeling the effects of the heat. Remember, safety comes first. If you are hurt, or worse, in the hospital, your training will suffer too. I always tell people at work, “Take care of yourself first, because if you aren’t in good health, then you won’t submit good work either”. This holds true for your fitness routine too.  

Plan Your Route

Running in shaded areas or near water can help keep you cooler. Parks with lots of trees, trails by rivers, or routes with frequent water fountains are great choices. Mixing up your routes can also keep your runs interesting and enjoyable too. Be careful though, I planned a route in the sun early in the day and got caught in hotter than expected weather. So look ahead, and plan a primary and alternate route in case of weather changes. 

Incorporate Cross-Training

On extremely hot days, consider cross-training. Activities like swimming, cycling, or even a home workout can keep you active without exposing you to extreme heat. This also provides a good break from your regular running routine. 

5 Things to Avoid During Summer Runs

With a list above, and likely 100s of lists like mine on the internet of what you should do and think, what about a short list of things you should take care not to do? 

1. Avoid running mid-day – Its hottest mid-day
2. Avoid wearing dark colors – the sun heats dark colors faster
3. Avoid setting time/pace goals – Run at speeds that are comfortable for the heat index.
4. Don’t wear cotton clothes – it soaks up sweat. Evaporation is what cools you. Plus, it keeps heat in and you are trying to cool down.
5. Don’t run without eating and drinking before hand – Your body is about to get put through some extreme temperatures. Make sure you prepare it for the challenge. 

Conclusion 

Summer running can be a refreshing change, offering new challenges and rewards. By staying hydrated, timing your runs wisely, dressing appropriately, and listening to your body, you can continue to enjoy your fitness journey all summer long. Remember, the key is to stay flexible and adjust your routine as needed to balance fitness, family, and fun.