Tips for Running (more) Comfortably in the Summer Months

The summer months are the toughest for me – I have learned how to bundle up and run comfortably in single digits during the winter, and we all know the profound joy of running in the lovely fall and spring months. Summer is relatively mild here in Virginia, but the humidity and warm temperatures this time of year can present some undeniable challenges. Running through difficult weather just requires planning, specific gear, and a certain attitude. Here are some tips and suggestions to keep you running at least somewhat comfortably during the hot and humid summer months:

1. Avoid the hottest times of the day – I know some runners hate getting up early to run, but the summer is a good time to embrace the longer daylight hours and “get up with the sun.” That means you can lace up your running shoes and hit the pavement without a headlamp at 6:00am. Doing so will jumpstart your day in the best way, and you can avoid the skin-damaging mid-day rays, as well as the scorching heat of the middle of the day.
2. Electrolytes are a must this time of year – When I’m in training mode, I generally will take one Nuun tablet per day. Even in the coldest months of the year, when sweating and running a lot of miles, I know I need to replenish electrolytes. This is even more important during the summer, when the body reacts to higher temperatures and higher levels of humidity. I come home from even a shorter run drenched. You can drink water all day long, but you will not replenish badly needed salt and other important electrolytes by drinking water alone. I usually have a Nuun in the morning post-run and another one in the afternoon.  
3. Sunscreen! – Sun protection comes in many shapes and forms – I apply sunscreen to my face and exposed parts of the body (don’t neglect your ears!), but I also use other methods of sun protection – we have this awesome sun-hoodie from Janji, for example. It is cool to the touch and feels amazing; I know when I’m wearing it, I’m protecting my skin without worrying about re-applying sunscreen. It’s great for long runs, hikes, and other summer adventures. Hats are great to keep the sun out of your eyes and function as an extra layer of protection against the sun. Runners often don’t take the precautions they should to protect themselves against the damaging rays. We may be fit and healthy, but we need to remember to take care of other elements of our body, like our skin!
4. Hydrate your runs – I’m guilty of skipping hydration on long runs when I’m training in the colder months, but you don’t want to make that mistake during the summer. One of the most important reasons for that is your enjoyment of the run itself. When I bring along some Tailwind in a hand-held water bottle for my long run, I’m blown away by how good I feel during the run. When I leave it at home, I feel totally different – dragging, sluggish, tired. It will make or break your run, and I’d rather take the few extra minutes to throw a Tailwind stick in a water bottle than feel miserable on my run. There are so many great options for doing this – a hydration vest, various hand-held water bottles, or stashing a water bottle on your route. You’ll be glad you did!
5. Slow down – We are mere mortals, friends. We are subject to the elements, as well as other variables that affect how we feel during and after a run. During the summer months, go ahead and surrender to the fact that heat and humidity affect performance, so you may not hit those splits at the track quite as well as you did that morning in the fall when it was 54 degrees. Take the elements as they come, knowing that you are making gains simply by showing up when conditions aren’t great. As soon as the humidity subsides and the temps start to cool, you will start to see those fitness gains. But don’t be too hard on yourself in the summer. 
6. Head to the Trails – Get creative during the summer and explore new places to run that might offer some relief from the heat of the pavement. For example, the Parkway gives you a higher elevation and shade, and the temps are noticeably cooler there than in the valley. Local trails offer a natural break from the sun and often run along rivers and streams, where you can even pause to take a dip and cool off. 

My biggest piece of advice is a bit of a summary of all of these points – go with the flow of summer, instead of against the grain. Accept things as they are (humid, hot, sunny), but also plan ahead and you will find that making some minor adjustments will work wonders in alleviating some of summer’s more annoying attributes. The worst thing to do is stop running – there are wonderful runs and walks and adventures that await! Don’t miss those moments.