Our Guide to Running in Heat with Ultrarun

Our Guide to Running in Heat with Ultrarun

Kristin Kennedy-Brown - April 27, 2023

Whether you’re an athlete or intermediate runner looking to level up your running schedule, annual training can be transformative to your running goals. As you move with the seasons, it is likely that you could be faced with some adverse weather conditions along the way. 

With Summer en route, don’t let scorching temperatures stop your stride - running in high Summer can actually help to amplify your fitness to new levels. 

That said, just like running in the Winter, there are some extra precautions you should keep in mind when running in the Summer. Here are some tips for running in the heat:

  • Run early on a morning or on an evening: This is when the temperature is likely to be slightly cooler, and the sun will be less intense. If you must run during the daylight hours, consider adjusting your running route to contain areas with a lot of shade. 


  • Start your workout slower than you usually do - you can always speed up halfway if you’re feeling good. 


  • Wear super light clothing: Opt for lighter colours to help to keep you cool and prevent overheating. Clothing should also include breathable mesh fabrics, complete with mesh panels and vents. 


  • Lather on the sunscreen and wear a cap: Whatever time of day you’re running, be sure to wear sunscreen and a cap to help prevent sunstroke.


  • Fuel up: You should aim to try and get around 30 to 60 grams of carbohydrates per hour of running. Fuelling up when running in hot weather is super important and imperative for success. 


  • Hydrate, hydrate, hydrate: You will be sweating a lot (perhaps even before you have set off on your run) so you need to ensure you’re drinking around 250ml of water every 20 minutes - a hydration pack could be helpful for this. If you intend on running for longer than 45 minutes, you should consider taking an electrolyte drink with you. 


  • Be patient - it takes around 14 days for your body to acclimate to hot weather, through gradually increasing the length and intensity of your training, your body will soon begin to decrease your heart rate and core body temperature. 

Note. Don’t be disheartened if you can’t reach your personal best in hot weather - your heart will have to work even harder in the heat, which means you’re actually training harder. The more often you run in hot and humid conditions, the more likely you will find autumnal running a breeze. 

Shop our Ultrarun collection - 

Our women's SS23 Performance Collection, engineered for high-intensity, outdoor running to help even the fastest runners achieve their personal best. Hit the trails, seek a new path and take to the road in the Ultrarun flyweight jacket, running crop top and performance legging featuring compressive, supportive and ergonomic design elements. Designed to stand by you through even the toughest training sessions. 

Against all odds, run.