By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

Try these summer running tips to help you stay cool and run strong this season. Whether you’re training for a 5K or a marathon, summer running can get hot and hard. But with some preparation, you can run strong throughout the warm season. These are my best tips as a run coach to help you stay cool and running consistently all season.

Also, check out our related post 20 Tips for Running in Heat and Humidity for more hot weather-specific suggestions.

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Summer Running Tips to Run Strong All Season

1. Dress for the Weather

Summer running calls for some gear preparation. Wear moisture-wicking running clothes in lightweight, loose fabrics to stay cool. Choose moisture-wicking clothing for everything from your socks to your sports bras. Opt for clothes made from synthetic fabrics (as opposed to cotton) and light colors to reflect the sun (avoid dark colors as they absorb more heat).

Cover up from the sun with a running hat or visor and sunglasses, and don’t forget to wear sunscreen with SPF protection of at least 30.

2. Stay Hydrated

You’ve probably heard this one but it is so important for runners to stay hydrated and avoid dehydration, especially in the hot summer months. A good basic hydration guideline for running in the heat is to drink a minimum of 4 to 6 ounces every 20 minutes (4 ounces is half a cup).

Related Post: Running Hydration Guide

Bring a water bottle on the run and make sure you drink fluid before, rehydrate during your run, and drink more after your runs. Add electrolytes to your water - my favorite is Nuun tablets - to help replenish the potassium, sodium, and magnesium your body loses through sweat.

I like to carry a lightweight CamelBak Hydration Backpack on the run to carry my water bottle, ID, and a small tube of sunscreen for long runs.

3. Allow Time to Adjust

Your body needs time to adjust to the heat. If you live in a climate that changes from cold to hot, give yourself two weeks to adjust to running in the heat. During this time, do easy base runs at a relaxed pace. Focus on your effort level more than your running times and speed during these workouts.

4. Avoid Peak Heat Hours

Couch to 5K Training Plan 9 Weeks - Beginners Walk to Run

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One of my biggest summer running tips is to avoid running at peak heat times, which are between 10 am to 2 pm. Run in the early morning or late evenings to avoid the hottest times and direct sunlight. I recommend running in the early mornings as much as possible because the heat often lingers for hours after sundown.

Stick to shady areas as much as possible on your run. Trees offer cool sanctuary so hit the trails instead of the pavement when you can.

5. Set Goals

Summer is a good time to focus on building your strength and endurance while having a break from the busier race seasons of fall and spring. Whether you want to run a faster mile, run your first half marathon, or be able to do a pull-up, summer is the perfect time to work on your fitness goals.

Picking a fall race can help you stay motivated for summer running. Check out our Half Marathon Tips and Beginners Marathon Guide or Intermediate Marathon Training Program for help with fall training.

6. Track Your Progress

Use fitness apps to track your running progress (if you need ideas, check out our picks for the top running apps). Whether you want to do fitness challenges or keep track of your summer miles, an app will help you record your workouts.

7. Reward Milestones

Did you crush your speed workout times this week? Get in your longest run in 6 months? Celebrate by rewarding yourself! Post your progress for your running friends to cheer you on, and most importantly, cheer yourself on and do something you love to celebrate. Whether it’s taking a bath, ordering your favorite pizza, going for a hike, or getting some new running gear, there are many ways you can reward yourself.

8. Bargain with Yourself

Many times the hardest part of a run is getting out the door, so you can play mind games to get yourself going. Tell yourself you will just run for 10 minutes and then if you are still too tired or not feeling the run, you will come back. 99 percent of the time, you will keep running once you get going. The hardest part is getting started.

9. Follow a Training Plan

Make a summer running plan and follow it. If you just run every day without a training plan, it will be hard to stay motivated and to see much progress. It’s crucial to include easy and hard days in your fitness training, and to change your intensity, duration, and type of workouts if you want to see the best fitness results.

If you need help from a running coach or want a customized running workout program, check out the Runstreet Training Center for customized running plans.

10. Measure Your Progress

If you really want to make a big change in your fitness level this summer, measure your results by taking before and after photos, taking your measurements, our - our favorite method - take performance measurements.

Performance goals are my preferred way to measure fitness as a coach because they are accurate and motivating and take pressure off of focusing too much on appearance. I have encountered quite a few runners with eating disorders and body distortion issues throughout my running and coaching career so I try to stay mindful of positive body image when training others.

Benchmark runs are an excellent tool for measuring your performance progress. Races can also help you measure your accomplishments.

Running in the Heat

When you're running in hot and humid weather, take precautions as the heat can be very dangerous. Some signs of heat exhaustion include:

heavy sweating
nausea
dizziness
confusion
headaches
a fast, strong pulse
fatigue

Overexertion in the heat can also cause symptoms like heat cramps and elevated internal body temperature. Immersion in ice water or cool water and getting into air conditioning are crucial for symptoms of heat illness. If you suspect severe illness like heat stroke, call for emergency help. See the CDC’s List of Heat Illness Symptoms for more resources and help.

Stay Connected

Stay connected with your favorite fitness brands. Follow motivating fitness brands and people on Instagram and YouTube, and you’ll gain great workout ideas and training tips. Follow and tag us on the Runstreet Instagram to get cheered on, and check out Runstreet YouTube for running workouts and inspiration.

Enjoy your summer running! What motivates you to train all summer? Comment below. Happy running to you!😊

Marnie Kunz is a NASM-certified personal trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Summer Running Tips to Stay Motivated