Summer Running Survival Guide & all my summer running must haves!

Summer running isn't for the weak. Especially if you live in the south (bonus points if your in the southeast because that humidity is a different beast! When I first started running I would go out in the middle of the afternoon, with no water and no fuel and just see what happened. IT WAS NOT GOOD-DO NOT DO THAT. There is a way to make summer running semi-manageable. Let's dive into some tips & some of my must haves!

1. Remember: You Aren’t Slow — It’s Just Hot

Heat and humidity are performance drainers — period. Your body works overtime to cool itself down, meaning your heart rate rises faster and your perceived effort feels harder, even at slower paces. It's not you losing fitness; it's your body being an efficient, smart machine. Give yourself grace, and measure effort over pace during the hottest months.

2. Understand How Long It Takes to Adjust

If you’re feeling wiped after just a few miles, know that heat acclimation doesn't happen overnight. It typically takes 10-14 days of consistent exposure for your body to start adapting — increasing sweat rate, improving circulation, and regulating temperature more efficiently. During those first couple of weeks, lower your expectations, slow down, and prioritize getting comfortable rather than setting personal records.

3. Hydration: Carrying Water on the Run

Staying hydrated is non-negotiable in the heat. Luckily, there are lots of ways to keep water on hand:

• Handheld bottles: Easy access and lighter than you think. I LOVE the flipbelt bottles to go in the back of my bandit bra! I also like a soft flask for my shorts pocket if I need an extra bottle

• Hydration belts: Perfect for longer runs, with small bottles spread around your waist. This personally wasn't my favorite- I can't find out that didn't bounce a ton when I was running.

• Vests or packs: Best for very long efforts or when you're combining fluids and fuel. Find what feels comfortable and practice using it even on shorter runs so it becomes second nature when you really need it. If I am marathon training during the summer I would use the Dyna Osprey 1.5 L and LOVED it! It was nice to not have to think about water stops.

  
  

4. Increase Electrolytes Even When You Aren’t Running

Electrolytes — like sodium, potassium, and magnesium — are critical in preventing cramps, nausea, and fatigue. In the summer, you lose them even while resting. Boost your intake throughout the day with:

• Electrolyte tablets or powders in your water. My favorites are LMNT, Ultima and Mortal Hydration

• Salty snacks (pretzels, trail mix, pickles!)

• Coconut water or sports drinks in moderation You’ll feel stronger not just during your runs, but all day long.

5. Seek Out Shaded Routes

Direct sun exposure compounds the heat effect. Try:

• Tree-lined trails

• Early mornings or late evenings when shadows are longest

• Running loops so you can stash water or find relief if needed Bonus tip: surfaces like asphalt and concrete radiateheat — trails, grass, and dirt paths stay cooler underfoot!

Running through summer heat is an act of endurance, resilience, and smart training. Be patient with your body, honor the season you're in, and know that these hard-earned miles will pay off come fall.

Make sure to check out our podcast this week where we dive deeper into all of the tips above and so much more! Coach Mich has been playing with her hydration so we even dig more into fuel with sodium and how she is adjusting for a potential warmer marathon!

Tap Here to Listen!