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Heat-Proof Your Run: Smart Strategies for Summer Running

Running in the summer heat can be tough—but with the right strategies, you can stay cool,  hydrated, and injury-free. Whether you're training for a race or trying to maintain your mileage, summer running requires smart adjustments to protect your performance and  your health.

Here are seven expert tips to help you run safely and effectively in hot weather:


  1. Run Early or Late to Avoid Peak Heat


Avoid running during the hottest part of the day—typically between 10 a.m. and 4 p.m.  Instead, schedule your runs in the early morning or evening when temperatures are lower.  Running in cooler conditions helps prevent overheating and reduces the risk of heat  exhaustion.


  1. Hydrate Before, During, and After Your Run


Proper hydration is essential for running in the heat. Drink water before your run and take  small sips throughout if you're running for more than 30–45 minutes. After your run, rehydrate with water or an electrolyte drink to replace fluids and salts lost through sweat.


  1. Wear the Right Running Gear for Hot Weather


Choose lightweight, moisture-wicking clothing that allows your skin to breathe. Light colored shirts, breathable running hats or visors, and UV-blocking sunglasses can help  protect you from the sun. Don’t forget to apply water-resistant sunscreen with SPF 30 or  higher.


  1. Monitor Your Body for Signs of Overheating


Pay attention to symptoms like dizziness, headache, nausea, or chills—these are warning  signs of heat-related illness. If you feel off, stop your run, find shade, and cool down. Your  health is more important than sticking to a training plan.


  1. Adjust Your Pace and Expectations


Running in high temperatures puts extra stress on your body. You may need to slow your  pace or shorten your distance. Focus on effort over speed—your body is working harder to  regulate temperature, even if your pace is slower.


  1. Incorporate Indoor-Crossing Training


On extremely hot days, substitute your outdoor run with indoor cross-training. Try  treadmill running, swimming, indoor cycling, or strength training to maintain fitness while  giving your body a break from the heat.


  1. Recover Properly After Hot Weather Runs


Cool down gradually after your run. Rehydrate with fluids and electrolytes, and eat a  balanced meal with protein and carbs. Stretch indoors or in the shade, and consider using  cold compresses or an ice bath if you feel overheated.



Stay Consistent with Your Summer Running Routine

Summer doesn’t have to derail your training. By planning ahead and making smart  adjustments, you can continue running all summer long—safely and effectively. 


Need help staying injury-free this season?

At Functionize, our physical therapy team specializes in helping runners stay healthy,  prevent overuse injuries, and optimize performance. Contact us today to schedule an  evaluation and keep running strong all summer!



Thanks for reading!

John Braswell PT, DPT


John’s philosophy centers around the idea that every individual possesses untapped potential. He firmly believes that health should know no boundaries – everyone deserves the opportunity to receive the undivided attention of a healthcare provider who supports that person’s needs and goals. Growing up, thanks to the unwavering influence of his family, John was instilled with the value of giving his full effort in everything he pursued. John’s belief in the power of determination and hard work has shaped not only his work ethic but also his perspective on helping others. It's a value he carries with him into his interactions with patients, where he strives to encourage them to tap into their own reservoirs of potential. 

 

John embarked on his journey in the world of health and wellness at the University of Georgia, where he earned his undergraduate degree in exercise and sports science. When he arrived at UGA, he knew that health and wellness was important to him, but he was not sure which path was right for him. After attending a seminar given by a Physical Therapist and seeing all the benefits a PT could provide, he knew this profession was for him. Furthering his education and passion, John earned his Doctor of Physical Therapy from High Point University, equipping him with the knowledge and skills to make a meaningful impact on people's lives. 


Beyond the clinic and the gym, John is an avid Atlanta Braves fan, cheering them on with unwavering enthusiasm for every game. Additionally, he is a devoted follower of University of Georgia football, which makes college football season one of his favorite times of the year. 

 

Exploring the world alongside his beloved wife is a treasured aspect of John’s life. John and his wife make it a priority to embark on a new adventure each year, discovering new cultures, cuisines, and landscapes. Closer to home, they cherish moments spent walking their furry pups, Rusty and Stella, or reuniting with family located both here in Atlanta and farther south on the Gulf for a nice and relaxing weekend.






 
 
 

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