Tips for Running Safely in the Summer

Editor’s Note: This article was originally published on 22 July 2024 and updated on 13 August 2025.

Running is passion that knows no season - but summer brings specific challenges. Heat, humidity, and UV rays require a smart, well-prepared approach. With the right strategies, you can keep up your training routine while protecting your health.

In this article, we share essential tips for running safely in hot weather: from technical clothing and hydration to the best times of day and proper sun protection.

Pay Attention to Clothing

Wear lightweight and comfortable fabrics such as cotton, linen, or breathable synthetic materials designed for summer. Choose light colors that reflect light and avoid dark shades that retain heat.

Timing is Everything

Run in the early hours of the day or late afternoon when temperatures are cooler and the sun is not high.

Be Mindful of Humidity

Humidity can affect your performance. Especially when it's hot, try to run based on effort rather than pace.

Sun Protection

Wear sunglasses and a hat to protect your eyes and head. Make sure to apply sunscreen about 30 minutes before going out. There are brands of sunscreen specifically formulated for sports, resistant to water and sweat.

Visibility

If you run before dawn or after sunset, ensure you're visible to motorists by wearing a reflective vest.

Cool Down

If you run long distances, use a cooling towel to keep your body temperature low and wipe away sweat.

Stay Hydrated

Remember to have enough water with you and be cautious of heat strokes. Don't underestimate symptoms such as headache, dizziness, nausea, weakness, and muscle cramps. If necessary, consult your doctor.