How to Survive Running in the Summer Heat

Running in the summer heat is brutal - just like altitude. Here's how to do it.
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Summer running ain't easy. Training through the heat and humidity of the summer months has a lot of challenges for endurance runners but we can still make it work for us!
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
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[@TinyWorlds]

About getting off the road: trees/ forests also have a microclimate, colder in Summer than the surroundings:)

[@jp05598]

Especially alongside a lake/ creek!

[@Amanda.Lynn.Cody.]

This is the encouragement I needed! Been feeling so down lately because my paces have been slower.

[@sarabt]

I learn something new in every new video. Thank you so much

[@Kelly_Ben]

Great timing and tips! I just finished my 45 minute easy run in New Hampshire... it's only 82°, but the humidity is insane. I'm dripping sweat and was struggling with heart rate. Wish I'd gone with RPE!

[@DantheDonut369]

Great video, I've definitely been focusing on feel rather than pace lately

[@bhuntn4life]

You jus helped me more than you know,thanks

[@jp05598]

The point about base training is so key and what happens organically anyway

[@ashes528]

This is super helpful. I'm in the South and just completed the Peachtree last weekend. I was dreading the heat and humidity but it's been a super mild summer here and it was in the 70s. Humidity is such a bummer in the summer.

[@TimFevens]

Love this advice! I ran midday on Canada Day here in Nova Scotia. It was as hot and humid a day as you'll find in the area (26C, feels like 32C - with humidity in high 90s). Despite bringing along water, I found that I just wasn't able to run as fast as I normally would. The idea of adapting to the heat and becoming a more efficient runner, for great fall running sounds like I need to stick with slower paced, mid-range runs and leave the speed for cooler days!

[@blackhawkace2848]

You made me feel so much better about building aerobically and not worrying about pace. I never even considered pavement radiating off heat🔥

[@Taycore9]

Really good advice for our runs!

[@elizabethbeck4232]

Awesome tips and encouragement, thanks. I live in Cambodia and yes, I take morning humidity over direct sun.

[@Zudy]

I really needed this. I’m getting up to run at 4:30 because I live outside Tampa, FL. The heat and humidity are bad, even early in the morning. My race is in Oregon in late August, so I’m sure it will be a bit easier to breath.

[@MichaelLoweAttorney]

Thank you. I train in Texas heat/humidity. I read somewhere that humidity decreases oxygen absorption as well. I hope you are right about the deficit training. My race is in Utah in October. I always run with a light on my head before the sun comes up. It’s the only option here.

[@RobHale81]

Training in summer for better fall racing was my goal. Glad my thinking wasnt far off.

[@ethanddog31]

I run at night after work. I’m a line cook. I’m about to go now, it’s 130 am.

[@religionofrunning253]

Excellent I will try to do as u said

[@raysollarsthehappyjogger5907]

Good video for a Southern California L.A. County runner like me!

[@jimoconnor8597]

Here in South GA, we have heat and humidity almost all day from April until September. Heat acclimation takes 10-12 days for me and it's fine after that if you are consistent and run by effort vs pacing. Sodium intake is vital as well as fueling/hydration. Cooling options (ice bandanas, frozen water bottles along route) and keeping the skin covered when in direct sunlight are important also. Summer miles bring fall smiles!!!!

[@TR-wm3sg]

Similar to pace, I find that heart rate is significantly affected by heat/humidity as well.

[@BlakeMcTavishe]

I started this winter and the first time I ran in 90 degree heat with 90% humidity (I live in the south) I looked at my hr and pace and panicked. If it hadn’t been for the awesome, experienced people in the run group I joined I probably would’ve gotten really discouraged.

[@paweenutanun3090]

I wish we did not have this kind of weather year round here in Thailand.

[@jdcampbell23]

Little distracted by the drum line in the background 🤣

[@ThePsants]

Love that revolutionary war theme though 🤣

[@roadrunnerbikernewskater781]

Thank you, I like these ideas :(( Run early in the morning, Start your run hyderated, Wear lighter colors, Try to run off the road "Asphalt", and Don't focus too much on pace)) , finally : " WE HAVE TO BE KIND TO OURSELVES IN THE SUMMER"

[@pvtricky07]

Here in the Midwest, it’s humid 24/7 😭

[@BrandyWineBandit]

I live in Nashviille, Tennessee with incredibly high heat, sun intensity, and humidity. After my second marathon, I've decided to start heart-rate training to target 145-155 bpm (I'm 25). This is incredibly hard even at a slow pace at peak heat hours. I started waking up at 6:00am to hit 6:30am runs. So far, incredibly humid in the morning, but it sure beats peak hours. I'm also able to stay in that 145-155 range a lot longer.

[@allanmorrison6404]

So appropriate. I broke down today 4.5 miles into a long run and ran/walked my way home. Question: do walk breaks take away from a long run workout?

[@BruceWayne-us3kw]

The humidity on the east coast is much higher than in the Midwest which causes a higher heat index.

[@daveheal0]

I have very much hated this weather! Every workout that I do that's not at 6am has required me to sit under a tree for 10-15 mins before doing my cooldown home. And even the easy runs, which I've been less militant about doing early, take a lot more out of me if I do them in the middle of the day.

[@toddboucher3302]

Here in Georgia, my body naturally slows down a 8 minute run is closer to 10. Work 2 jobs so mornings M-F its lunch time.

[@LycaonsMemories]

as far as the asphalt goes (island effect) , i live in the city and drive out into the country on a regular basis.. its almost always almost 10 degrees cooler in the country than it is in the city. so yes, island effect is real, find green spaces

[@bryanunderwood7586]

HI Jason, I live in Malaysia and its standard 23-25 celsius with 90-100% humidity, dew point of 70-80 and once I acclimated (I'm from Indiana originally), I'm running fast times however, my fall marathon is Marine Corps and I am wondering if humidity and dew point training will be effective like altitude training? Thanks!

[@theteslainvestorshow9383]

OMG i thought i was the only one. I have been training for a 1.5 mile run in the police academy in California and i had to run a mile the other day which the temp was 101 degrees. I could barely run .6 miles.

[@MoonLight-qw8sz]

Good thing I only had 3 beers last night

[@closmasmas9080]

I just run in the mornings and in the shade if I visit somewhere hot. Luckily I live in a place where the temperature range in summer is almost always within 55°-80°F. I’ve always been someone that sweats a lot on my runs, but I’m not sure if it’s just the humidity

[@rachelp8183]

I lived in Colorado my whole life before moving here to Texas, and at least it cools down almost every summer night in Colorado. Not so much in the humidity. 🥵

[@keybearer26]

Thanks so much!! I'm training for the Navy and my pace has been garbage because it's hot and humid like crazy here in Baltimore,MD. Just got over a bad respiratory infection and my 1 mile time dropped from 7'46 to 10'33.

[@PatrickFlores-un3gw]

Hows it going there?

[@keybearer26]

@@PatrickFlores-un3gw it's oddly tame for this time of year. I has a second hip surgery back in December so I spent most of February,March and April building up my base again. Going to save my speed work for either early at 5am or the treadmill indoors

[@PatrickFlores-un3gw]

@@keybearer26 Oh, really? I hope you're feeling well. Thanks for the update. I wsh you luck in life :)

[@PatrickFlores-un3gw]

Keep grindin' 👌

[@bhuntn4life]

Do you think that it helps training in the heat, then when it cool you run faster and easier

[@TheSandkastenverbot]

It's july and after weeks of $h1t weather it feels like it will never again be warm enough to go swimming...

[@Zastav42]

I used to have hair also lol.

[@Runner-Boy]

Run along the shore you get a cool breeze

[@bh2155]

Well I am an early morning runner. I get up at 430 am and even then it's still hot but the sun factor is not there.

[@Guppytroupe]

I just had four beers. I feel attacked haha

[@Guppytroupe]

Great video, thank you.