Running in the Heat: Train Smarter, Not Harder
Hi, it's Rich, Head Coach here at Kinetic Fitness.
As a highly experienced marathon runner, I've trained and raced in a variety of climates, from cool conditions to intense summer heat. Through those experiences, I've learnt that running well in hot weather isn't about pushing harder- it's about adapting your approach.
When temperatures rise, your body has to work much harder to keep you cool, which means your usual pace or distance can feel more challenging than normal. That's completely natural and nothing to worry about.
The key is to work with the conditions, not against them. By making a few simple adjustments to your training, you can stay safe, enjoy your runs and continue making excellent progress throughout the warmer months.
Here are some of my top tips to help you run smarter in the heat.
Swap the Tarmac for the Trails
If you have the option, head off-road. Tarmac and concrete absorb and radiate heat, making the air around you feel even hotter. Woodland trails, parks and forest paths are often several degrees cooler thanks to natural shade and better airflow.
Not only will you stay cooler, but running in nature can also boost your mood and make your session feel more enjoyable.
Seek Out the Shade
Plan your route to include tree-lined streets, woodland paths or shaded parks where possible. Even short stretches of shade can help reduce your body's heat load and make your run feel much more comfortable.
Adjust the Intensity
This isn't the time to chase PBs or hit every interval at full speed. Your heart is already working harder to regulate your body temperature, so it's perfectly normal for your pace to slow.
Instead of focusing on pace, use your effort level as your guide. Easy runs should still feel easy, even if they're slower than usual.
Don't Be Afraid to Walk
Adding short walking breaks isn't a sign of weakness, it's a smart strategy. A minute or two of walking allows your heart rate to come down, helps regulate your body temperature and often enables you to complete your run feeling stronger.
Many experienced runners use planned run-walk intervals during hot weather.
Hydrate Before, During and After
Staying hydrated starts long before you head out the door. Drink regularly throughout the day, and if you're running for longer than an hour or sweating heavily, consider replacing electrolytes too.
Once you've finished, continue rehydrating to replace the fluids you've lost. Pair your fluids with a balanced meal or snack to support recovery and help your body bounce back ready for your next session.
Listen to Your Body
There's no medal for pushing through the heat if your body is struggling. If you start feeling dizzy, nauseous, unusually fatigued or develop a headache, stop running, find somewhere cool and rehydrate.
Remember, consistency beats one tough workout. Adjusting your training during hot weather isn't taking the easy option—it's making the smart choice that keeps you healthy, progressing and ready to run another day.
So, embrace the slower pace, enjoy the trails, soak up the scenery (not the heat!), and make summer running something to look forward to.
