Last updated: June 15, 2026
The temperature is rising, but you just want to keep training. Running in warm weather is perfectly possible, as long as you know what to look out for. Overheating, dehydration, and an excessively high heart rate are lurking if you stick to your usual routine at 28 degrees. With the right approach, you can continue running safely, comfortably, and with pleasure in the summer as well. ((
Summer running feels different from a training run in March. The sun is high, the air is humid, and your body works harder to cool you down. You notice this immediately in your heart rate: in warm weather, it is easily 10 to 20 beats per minute higher than normal. This is not weakness, but physiology. Your body pumps extra blood to the skin to dissipate heat, and that costs energy. Running well in warm weather therefore starts with understanding what is happening inside your body, plus a number of smart choices regarding clothing, timing, and hydration. Below you will find 10 concrete tips.
Quick overview: running in warm weather
| Subject | Advice |
|---|---|
| Best time | Before 9:00 AM or after 20:00 PM; avoid 12:00 PM–17:00 PM |
| Adjust the pace | Heart rate rises 10–20 beats/min in the heat; run by feel, not by pace. |
| Fluid intake | Loss of 1–1,5 liters per hour; drink along during runs longer than 45 min. |
| Clothing | Lightweight mesh material, light colors, thin socks |
| Head protection | Running cap with mesh panels or sweatband; wet cap for cooling |
| Sunburn | SPF 30+ sweat-resistant; also apply to neck, ears, and hands |
| Humidity | Temperature + humidity above 130: consider reschedule training |
| Shoes | Breathable upper (mesh); feet swell in heat, fit is extra important |
| Acclimatization | The body needs 10–14 days to adapt to consistently warm weather. |
| Danger signals | Dizziness, nausea, goosebumps in the heat: stop immediately and cool down |
| Heat stroke | Body temperature above 40°C, sweating stops: medical emergency, call 112 |
| Running analysis | Available at RunX for personal shoe and technique advice. |
10 tips for running in hot weather
Tip 1: Choose your time consciously
The hottest hours of the day fall between 12:00 and 17:00. If you run during that period, you are asking your body to work twice as hard. The early morning (before 9:00) or the late evening (after 20:00) are considerably cooler. Not only is the temperature lower then, but the sun's radiation is also less intense. This immediately makes running in warm weather much more comfortable and safer, especially if you are planning a longer distance.
Tip 2: Match your clothing to the temperature
Running gear in warm temperatures revolves around one thing: retaining as little heat as possible. Opt for lightweight, quick-drying material that wicks away sweat effectively. A tank top or mesh shirt with ventilation panels on the back and underarms helps your body cool down faster. Shorts or loose-fitting shorts are a given, but pay attention to the fit as well: too tight is uncomfortable when you perspire, while too loose can chafe.
Do you want to know which running clothes suit which temperature? Ask the advisors at RunX. We help you find the right combination, even for warm and humid conditions. View our range of running clothing →
Do you wear socks? Choose thin, breathable running socks that wick moisture away from the foot. Thick socks cause heat to build up in the shoe, which is easily too much in warm weather. Also pay attention to light colors: dark clothing absorbs more solar heat than light or white.
Tip 3: Protect your head and face
A lightweight running cap with mesh panels keeps your head cool and protects your face and neck from direct sunlight. Wet the cap for extra cooling: the evaporating moisture actively cools your head. A wide brim also protects your eyes, which is nice when running into the sun. Prefer not to wear a cap? A sweatband keeps sweat out of your eyes and provides some protection for your forehead.
Tip 4: Hydrate before, during, and after running
Staying well-hydrated starts the evening before a warm-up run in warm weather. Make sure you start your training hydrated. Are you going to run for longer than 45 minutes? Then bring a drink with you. A hydration belt or soft flask works great for running in warm weather and gives you the freedom to set your own pace.
Fact: at a temperature of 25 degrees, you lose an average of 1 to 1,5 liters of fluid per hour while running. A fluid loss of more than 2% of your body weight already has a noticeable impact on your performance.
Do you drink water or a sports drink? For runs up to 60 minutes, water is fine. If your training lasts longer or the heat is particularly intense, an isotonic sports drink helps replenish electrolytes that you lose through sweat.
Tip 5: Always use sunscreen
Cloudy skies do not automatically protect you. UV radiation penetrates clouds, and especially if you are outside for 45 minutes or longer, you build up radiation exposure. Choose a sweat-resistant sports version with at least SPF 30. Do not just apply it to your face, but also to your neck, ears, forearms, and hands. These are the areas that runners often skip, yet are heavily exposed to the sun.
Tip 6: Adjust your pace when running in warm weather
This is perhaps the most important tip: let go of your pace. Your heart rate is already higher in warm weather, even if you run slower. So you don't have to push as hard to achieve the same physiological load. Run by feel or by heart rate, not by pace. Do you still want to train at tempo? Then wait until the coolest hours or accept that you are slightly slower than normal. That is not a loss, that is smart training.
Do you want to improve your running technique even further this summer? Then also read our blog about improving running technique.
Tip 7: Recognize your body's signals
Dizziness, nausea, extreme fatigue, or sudden goosebumps in hot weather? These are not signs to push through. Running injuries often start with ignoring these kinds of signals. Goosebumps in the heat are an early warning sign of heatstroke: your body switches off its cooling mechanism. Stop immediately, move to the shade, and actively cool your body down with water. Seek immediate medical attention if symptoms persist.
Did you know? Heatstroke occurs when your body temperature rises above 40 degrees. Your perspiration mechanism then stops working. This is a medical emergency. Always call 112 if you suspect it.
Tip 8: Build up heat acclimatization gradually
Your body adapts to heat, but that takes time. On average, your body needs 10 to 14 days to acclimatize to consistently warm weather. During that period, your buoyancy improves, your heart rate decreases at the same level of exertion, and your body learns to manage fluids more efficiently. Build up your training more slowly during this time: shorter distances, slower paces. After two weeks, you will notice that running in warm weather already goes much better.
Tip 9: Actively cool down your body before and after running
Pre-cooling works: placing cold compresses on your neck, wrists, and head before you set off lowers your core temperature slightly. This gives you more room to build up heat during the run. Afterwards, do the reverse: cool down quickly by splashing water over your wrists and neck. These areas are close to major blood vessels and cool your blood rapidly. A cool shower afterwards accelerates recovery.
Tip 10: Choose your route wisely: shade and humidity matter
Run through parks, forests, or along water in warm weather. Trees provide shade, and the temperature in a forest can easily be 5 degrees lower than on the street. Humidity also plays a major role: in high humidity, your sweat evaporates less effectively, making it harder for your body to cool down. On humid, muggy days, it is wiser to shorten your workout or even skip it, even if the temperature itself is not extremely high.
Running shoes in warm weather: this is what to look for
Clothing and timing are the first things to consider when running in warm weather, but your running shoes for hard surfaces deserve just as much attention. At high temperatures, the road surface can become significantly warmer than the air temperature, especially on asphalt or tiles. This increases the step-through height of your shoe and can make the cushioning feel different.
A few specific points to consider for hot conditions:
Choose a shoe with a breathable upper. Mesh material allows air to pass through and dissipates heat from the shoe. A warm, damp shoe increases the risk of blisters, friction, and fungal growth. Brands such as HOKA , ASICS , and Brooks have models in their collections with excellent ventilation for summer conditions.
Also be careful with the fit: your feet swell slightly in warm weather due to heat and blood flow. A shoe that fits just right in the morning might feel too tight in the afternoon at 30 degrees. Do you have doubts about the fit, or haven't you been in a while? A gait analysis at RunX gives you immediate insight into which shoe best suits your foot and running pattern, even for the summer.
Tip: Are you prone to injuries to your Achilles tendon, knee, or shin? Heat and harder asphalt can worsen existing complaints. Visit RunX for a gait analysis, and together we will determine which running shoes for hard surfaces and which support suits you best. Find your store →
Running in warm weather and humidity: the combination that makes the difference
Temperature alone doesn't tell the whole story. The combination of temperature and humidity determines how strenuous running in warm weather actually feels. Sports physiologists use the so-called 'feels like' temperature for this. At 30 degrees and 80% humidity, it feels like 39 degrees to your body. That makes it difficult to accurately estimate your pace based on how you feel.
A handy rule of thumb: if the temperature plus humidity together exceed 100 (for example, 28°C + 75% = 103), train at a lower intensity than normal. If you go above 130, seriously consider training indoors or moving your training to the early morning.
Ready for summer, all year round
Running in warm weather requires adjustment, but it doesn't have to stop your training. Those who manage their clothing, timing, and hydration smartly can remain active, injury-free, and enjoy running even during the hottest months. Proper preparation is half the battle.
Do you want to be sure your clothing and shoes are optimal for the summer? Visit RunX for personal advice. We help you find the right combination, taking into account your running pattern, any complaints, and the conditions in which you train.
Ready for a carefree summer workout? Find your RunX store and come by for tailor-made advice.
Frequently asked questions about running in warm weather
Is running in warm weather dangerous?
Running in warm weather is not inherently dangerous, but it does require extra attention. At high temperatures, your heart rate rises faster and you lose more fluids. As long as you adjust your pace, drink enough, and avoid the hottest hours, you can continue training safely. Signs such as dizziness, goosebumps, or extreme fatigue are reasons to stop immediately and cool down.
What clothing is best for running in warm weather?
Choose lightweight, quick-drying material with good ventilation. Mesh shirts, shorts, and thin running socks wick away sweat effectively and keep your body cooler. Light colors reflect solar heat better than dark colors. A running cap with mesh panels protects your head and face without trapping heat. If you are unsure about the right clothing choice, the advisors at RunX are happy to help.
How much should you drink when running in warm weather?
In warm weather, you can easily lose 1 to 1,5 liters of fluid per hour while running. Start well hydrated and take something to drink with you on runs longer than 45 minutes. For runs up to 60 minutes, water is sufficient. During longer training sessions or in extreme heat, an isotonic sports drink helps replenish sodium and electrolytes lost through sweat.
Which running shoes are best for warm weather?
In warm weather, it is best to choose hard-surface running shoes with an airy, breathable mesh upper. This dissipates heat and reduces the risk of blisters. Also, keep in mind that feet swell slightly in the heat, making the fit even more important. At RunX, we help you find the shoe that suits your foot, running pattern, and the season through a gait analysis.
