Running in the Heat: How to Survive (and Even Thrive) When It’s Scorching
Let’s be honest—running in the heat sucks. But that doesn’t mean you have to quit when the temps rise above 70°F (21°C).
You just need to be smarter about it. Here’s what’s worked for me and the runners I coach.
Hydrate Before You’re Thirsty
If you wait until you’re parched mid-run, it’s already too late.
I start drinking extra fluids the evening before a morning run—especially if I know it’s going to be a cooker. Once you’re out there, don’t guzzle. Sip. A few small gulps every 10–15 minutes helps your body absorb water better without turning your stomach into a washing machine.
Going for 30 minutes or more? Bring water or a light electrolyte drink with you.
My go-to in Bali? Coconut water. It’s natural, loaded with potassium, and easy to find after a run. Afterward, rehydrate right away—don’t wait till your mouth feels like sandpaper.
Don’t Wear a Sauna
You’d be amazed how many runners wear heavy cotton tees in 90-degree weather and wonder why they’re overheating.
Ditch the cotton. Go with light, moisture-wicking gear—the kind that lets your sweat evaporate so your body can cool down. Think light colors, breathable materials, and minimal layers.
Personally, I wear a singlet or just go shirtless on crazy hot days. A visor helps shield your face while letting heat escape from your head.
And don’t forget sunscreen—a sunburn messes with your body’s cooling and makes hydration harder.
Adjust Your Pace—Big Time
Hot days are not PR days.
I tell my athletes: “Run by feel, not by your watch.” A pace that feels easy in cool weather might feel like torture in the heat. It’s not weakness—it’s physiology. The body works harder to cool itself, and you need to respect that.
I often cover my GPS screen or switch to heart rate or effort mode. If it’s brutal out, cut the run short or switch to a run-walk. No shame in that.
I’d rather see someone finish strong than crawl home wrecked. There’s no trophy for heatstroke.
Time It Right—or Get Cooked
Unless you like suffering, avoid running between 11 a.m. and 4 p.m. That’s the oven.
I’ve become a devout sunrise runner because it’s the only time Bali dips below 80°F. If you can’t run early, go late. And if both fail, find shade: tree-lined trails, parks, the shady side of buildings.
Sometimes, your best option is an indoor treadmill.
It’s not “toughing it out” to run through dangerous heat—it’s risking your health for no good reason.
Don’t Ignore Red Flags
I learned the hard way during a race in Solo. I felt dizzy, my heart was pounding, and then—nothing.
Woke up in the hospital.
So now, I don’t mess around. If you feel nausea, chills, dizziness, or your sweat stops even though you’re hot, stop running immediately. Find shade. Call someone. I carry my phone on hot runs for exactly this reason.
Your pride won’t save you from heat exhaustion.
Cool Off Mid-Run
Water isn’t just for drinking—use it to cool your skin.
Splash some on your neck, arms, or head. Some runners tuck ice cubes into their hat or bra strap. During races, I grab two cups at aid stations—one to drink, one for my head. A soaked bandana or buff around the neck works great too.
And yeah, if you spot a sprinkler? Run through it.
Childhood rules apply.
Bottom Line: Don’t try to conquer the heat—work with it. Respect it. Your pace may drop now, but when cooler weather rolls in, you’ll feel like you’re flying.
That contrast is real. Every sweaty mile you grind out now is building future strength.
Your Turn: How do you handle hot runs? Got a trick I should try? Let’s hear it.
Running in the Cold: Tips for When You Can’t Feel Your Face
On the flip side, running in the cold takes its own kind of mental toughness.
But if you layer right and prep smart, it can actually feel refreshing. I used to dread it—but now I kind of love it.
We’re talking about anything near freezing (32°F / 0°C) and below—when your breath fogs and your fingers go numb.
Layer Like a Pro (Not a Snowman)
The trick is to dress for how you’ll feel 10–15 minutes into the run, not how you feel the second you step outside.
You should feel slightly chilly at the start—if you’re cozy before mile one, you’re gonna be drenched in sweat by mile two.
Here’s my go-to setup:
- Base layer: snug and moisture-wicking
- Mid-layer: something warm like a thin fleece or wool top
- Top layer: windbreaker or water-resistant jacket if it’s gusty or wet
For legs, thermal tights or lined pants usually do the trick.
And remember—running will heat you up. A good rule is to dress as if it’s 15–20°F warmer than it is.
Warm Up the Coldest Bits
Your hands, ears, and nose take the worst of it.
Wear gloves or mittens (mittens are warmer, trust me). A beanie or thermal headband covers your ears and keeps you from losing a bunch of body heat.
Personally, I start with a warm hat, then sometimes swap to a lighter headband halfway through.
I always bring a buff or neck gaiter—you can pull it over your mouth to warm the air or use it as a face shield when the wind kicks in. Wool socks are clutch for warm toes. And don’t forget lip balm—cracked lips are no fun.
Bonus Cold Tip: Don’t skip your warm-up. Your body takes longer to loosen up in cold temps, so do some dynamic drills indoors before heading out. Jumping jacks, high knees—get the engine running first.
Warm Up Before You Step Outside
In the summer, it’s easy—lace up, step out, and go. But winter’s a different beast. If you roll off the couch straight into freezing temps, your legs are going to hate you. I’ve learned to treat cold-weather runs like a mission: prep before launch.
Before I head out, I do a quick routine indoors—some leg swings, high knees, or jogging in place. I’m not trying to get sweaty, just warm enough so the first few minutes outside don’t feel like a slap in the face. Trust me, your muscles will thank you, and you’ll lower your risk of a nasty pull or strain.
Don’t Skip Water—Yes, Even in the Cold
Cold tricks you. You’re not drenched in sweat, so you assume hydration doesn’t matter. But you’re still losing water—every exhale sends out moisture (that visible fog in the air? That’s your hydration floating away). And under those layers, you’re sweating more than you realize.
So yes, drink up. Hydrate before and after your run. On longer efforts—anything over an hour—bring water with you. Pro tip: tuck your bottle into your vest or inside your jacket if it’s below freezing. One time, I went to take a sip at mile five and found my nozzle frozen solid. Lesson learned.
Watch Your Step—Winter’s Tricky
Running on ice or snow isn’t about pace—it’s about staying upright. If things are slick, slow down. Shorten your stride. Be cautious on hills. And if it’s sketchy out, grab traction devices like Yaktrax or even DIY screw shoes.
I’ve had runs where fresh snow made everything feel magical—but it also worked my legs twice as hard. It’s like running in sand, and the real danger is hidden ice underneath. Know your route. Lift your feet a little higher. And wear reflective gear—it gets dark fast in winter, and drivers aren’t expecting runners zipping by during a snowstorm.
Don’t Sit in Wet Clothes
I’ve made this mistake too many times—finish a run drenched from sweat or snow, then stand around talking or scrolling. Big no-no. Your core cools fast after the run, and wet clothes can push you toward hypothermia.
Now I keep a dry hoodie in the car or by the front door. Some days, I skip my cool-down walk just to get indoors faster. A hot shower or even just a warm drink can reset your system.
Winter running isn’t just about getting through the miles—it’s about what you do right after, too.
Know When to Call It
Being tough doesn’t mean being reckless. I’ve bailed on runs when the roads were sheet ice or the wind chill was brutal. That’s not weakness—that’s wisdom.
Watch for warning signs: numbness that won’t go away, tingling fingers or toes, skin turning white or hard. These can be early signs of frostbite.
And if wind chill is way below zero? Adjust your plans. Do a shorter loop. Hop on the treadmill. Or just take the day off and save your legs for better weather.
Cold Runs Build Grit
Some of my most unforgettable runs happened in weather that made my neighbors look at me like I was insane. But man, finishing those runs? It makes you feel invincible.
There’s something about seeing your breath, hearing the crunch of snow under your feet, and watching the sun rise as you cool down. No traffic, no noise—just you and the cold, and the feeling that you’ve already done something hard before most people even woke up.
Find What Weather Works for You
After years of coaching and running in all kinds of conditions, here’s what I’ve figured out: the “perfect” running weather is personal.
Sure, research shows around 50°F is where most runners hit their peak performance. But running isn’t just about PRs—it’s about the journey, the mindset, and the memories.
I used to obsess over the forecast. If it was too hot or cold, I’d already be mentally checked out. Not anymore.
Now, I take each run as a challenge. Hot day? Good. Time to toughen up. Cold day? Great. Coffee after will taste even better.
Some of my hardest days—like that half marathon in Solo where I ended up in the ER—taught me to respect the weather, not fear it. And to adjust when needed.
You’re not always going to race or train in perfect conditions. That’s life. But if you can learn to roll with it, you’ll be better for it.
And when you do get that golden day—say, 55°F with a slight breeze and dry air—it’ll feel like magic.
Your Ideal Weather Might Surprise You
Maybe you find you thrive in cool drizzle. Or maybe summer nights just feel easier on your joints. The key is to notice.
What runs feel best? What times of day work for you? Start building your schedule around those conditions.
That said, don’t always chase comfort. Mix it up. Run in the rain. Slog through a hot afternoon. It builds grit. It makes you adaptable.
And it keeps you from panicking when race day throws you a curveball.
In the end, there’s no one-size-fits-all “best” temperature for running. There’s just what works for you.
Use science and common sense as your guide—but trust your experience, too. I used to think I’d never enjoy running in Bali’s heat and humidity.
Now I’ve found a rhythm. And when I visit cooler places, I love that, too.
Wherever you are, whatever the weather—there’s a way to make it work.