How to run in summer: 10 tips for training in the heat without giving up your miles
There's a phrase all runners have said at some point when July or August rolls around:
“It's too hot to run today.”
And, to be honest, sometimes it's true. Training in high temperatures puts extra strain on our bodies. Heart rate increases, we lose more fluids, our perception of effort changes, and trying to maintain the same pace as in winter no longer makes sense.
But that doesn't mean you have to stop running; it means you need to learn to do it differently.
With a few small changes to your planning, hydration, and gear, you can continue to enjoy your workouts all summer long.
At Be Urban Running, we see many runners make the same mistakes every year when high temperatures arrive. That's why we've gathered the most recommended tips for training safely and racking up kilometers even on the hottest days.
1. Change your watch, not your desire to run
The first change should be made even before leaving home. In summer, running at three in the afternoon is not a good idea.
Whenever possible, aim for early morning or late afternoon, when the sun's intensity decreases and the temperature is much more pleasant.
It might seem like a simple detail, but it's probably the tip that makes the most difference.
2. Slow down and listen to your body
One of the most common mistakes is trying to maintain the exact same pace as in winter, and that only leads to frustration. In the heat, the body works harder to cool down, meaning the effort increases even if the pace is slower.
It's absolutely fine to run a few seconds slower per kilometer; the important thing is to maintain training consistency.
3. Hydration starts before you run
Many runners only think about drinking water when they start to feel thirsty, and by then it's already too late. Hydration begins throughout the rest of the day.
Arriving well-hydrated for your workout helps you tolerate high temperatures much better. And, of course, when the workout extends, it's also advisable to continue hydrating during the run.
4. Always hydrate and carry water with you
Hydration is important for all workouts, regardless of distance or pace. Arriving well-hydrated before a run and replenishing fluids afterward should be part of every runner's routine.
If you're going to be running for more than an hour, it's best to carry water with you so you can take small sips regularly. There are various comfortable options for this, such as soft flasks, handheld bottles, or hydration vests, which allow you to carry water without it being uncomfortable to run with.
5. Do you need to take salts? There's a very simple way to find out
This is one of the topics that generates the most questions.
Does everyone need to take salts when they run? The answer is no.
For 30 or 40-minute workouts, it's usually not necessary to resort to electrolyte supplements. However, when we talk about sessions lasting approximately an hour or more, especially during the summer, it can be highly recommended.
Especially if you sweat a lot. There's a very simple trick to know if you're one of those runners.
After your workout, is your shirt covered in white stains?
These marks are the remnants of mineral salts your body has lost through sweat.
If you also perspire a lot, you can probably benefit from using electrolyte tablets or supplements during long runs.
At Be Urban Running, we offer various options from specialized brands such as Santa Madre, 226ERS, and Maurten, specifically designed to help replenish these minerals during longer training sessions.
According to our Nutrition Expert José Luis Mulero…
“Many times we only think about water, but when runs are prolonged and temperatures are high, we also lose a significant amount of sodium and other electrolytes.”
6. A good cap does much more than you imagine
When we think of a cap, we usually only consider it as sun protection, but a technical cap goes much further.
Specific running models are made with highly breathable fabrics, wick sweat better, and help reduce the sensation of heat on the head. Additionally, they provide extra protection against solar radiation during longer workouts.
It's one of those accessories that many runners discover in summer... and never leave at home again.
7. Protect your eyes too
The sun doesn't just affect the skin; it also impacts vision.
Running with sports sunglasses helps reduce glare, improves comfort, and protects your eyes from UV radiation.
Especially when training on asphalt, by the sea, or in areas where light reflects intensely.
8. Clothing matters more than it seems
You don't need to fill your closet, but it's worth using technical clothing.
A breathable t-shirt wicks sweat much better than a cotton one and helps maintain a feeling of freshness for longer. The same goes for socks; in summer, any small detail that reduces moisture also helps prevent chafing and blisters.
9. Plan your routes well
In summer, the shortest route doesn't always win. Often, it's worth going a few extra meters if it means running through a wooded area, near water, or with several fountains where you can refill your bottle.
It's also advisable to know the route beforehand if you're going for a long run; knowing where you can hydrate provides a lot of peace of mind.
10. Enjoy the summer without obsessing over paces
This might be the most important piece of advice of all: summer is not the time to compare yourself to your best February workouts.
It's a time to maintain consistency, adapt to the conditions, and continue building the base you'll later benefit from when milder temperatures return.
Many runners achieve their personal bests in autumn precisely because they didn't stop training during the summer and learned to do it differently.
The Essentials for Summer Running
| Item | Why it's important |
| Soft flask or bottle | Maintain constant hydration on long runs |
| Water | Essential before, during, and after training. |
| Mineral salts | Recommended for sessions over an hour if you sweat a lot |
| Technical cap | Sun protection and better heat management |
| Sports sunglasses | Protect eyes and improve visibility |
| Breathable technical clothing | Promotes sweat evaporation and reduces chafing |
Frequently Asked Questions
Is it safe to run in summer?
Yes, as long as you adapt your schedule, training intensity, and hydration to the hot conditions.
When should I take mineral salts?
Generally for workouts longer than an hour, especially if you sweat a lot or your clothes end up with white salt stains.
What's best for hydrating while running?
For long runs, the most practical option is to use a soft flask, a bottle, or a hydration pack and drink small sips regularly.
Do I need to wear a cap for running?
It is highly recommended. A technical cap protects from the sun and helps reduce the sensation of heat during your workout.
Summer running can also be enjoyable
The heat changes how we train, but it doesn't have to keep us from running. With good planning, adequate hydration, and the right gear, it's possible to continue logging safe kilometers during the hottest months of the year.
At Be Urban Running, you'll find everything you need to run this summer: shoes, technical caps, sports sunglasses, hydration systems, and specialized nutrition to tackle your workouts with the best guarantees. Plus, if you have questions about which products best suit your needs, you can visit us at our stores in Elche, Valencia, Murcia, Alcoy, Villena, Cartagena, Yecla, and Torrevieja, where we'll be happy to help you prepare for your next kilometers, even under the sun.
