The Reasonable Runner

Summer! The season for beach trips, picnics, and all kinds of outdoor leisure, but running? Many runners, myself included, do far less outdoor running during the two seasons of temperature extremes: summer and winter.

Aside from the fact that it can be far less enjoyable to run in the high heat, you are also at a greater risk of dehydration, heat exhaustion, and heat rashes/hotspots when running in these conditions. When running outside during the summer, it is best to avoid running during the ‘middle’ of the day (this tends to be from 11 AM until 4 PM in most regions) when the heat will be the highest. Outdoor summer runs should also not be your endurance or distance runs, you can still get in a great outside run that is short, sweet, and to the point! Always be sure to stay hydrated before and after you exercise outside as you will sweat and lose more water when running in high heat.

If you are hitting the pavement when the heat is on, these are my thoughts on dressing for it, head-to-toe:

Head and Face: Sunscreen is a must, and sunglasses are encouraged! Protecting your skin from the sun is essential, and your outdoor run will be far easier if you don’t have to squint throughout it. Wearing a hat can also assist in shielding your face and eyes from the sun. Since a hat will hold in the heat that escapes from your head to a point, the major drawback to hat-wearing is feeling warmer while you run, or having far sweatier hair post-run.

Tops and Torso: Since you will likely wear a tank top or short-sleeved shirt to run in during the summer, be sure to apply sunscreen to your exposed neck arms, and shoulders before heading outside. Ventilation is key for running attire, and light fabrics that breathe such as polyester, mesh materials, fabrics blended with elastane, and 100% cotton are ideal. Tank tops leave more skin exposed, but they allow for greater air flow over your upper body as you run, and create more areas for body heat to be released as you run. If you are concerned about rubbing or chafing between your inner-upper arm and armpit as you run, short-sleeves may provide you with the fabric barrier that baggy tank tops sometimes fail to provide.

Shorts and Lower Body: While most runners find shorts the most comfortable in the heat, calf or 7/8 lengths pants can also be worn to run in the summer. Heat rashes and chafing are more frequent problems when running in the heat, and the thighs can be a hot-spot for these issues. Male or female, shorts with a longer inseam are a must for running in the heat. For many individuals, thighs tend to rub together while running, and this can create irritation ridiculously quickly. If you have ever run in shorts that were too short, you know what a pain it is when they consistently ride up, no matter how many times you adjust them. For females especially, running shorts with an 8″ or 10″ inseam are my recommendation. This length prevents them from riding up, but still allows enough skin exposure on your legs to keep you cool. A high waist on running shorts is also a bonus, and one of my absolute favorite pairs was made by Lululemon, you can find them HERE.

When dressing for a hot run, ventilation and sun-protection are two factors to always consider! Remember to always account for the 10 degree increase in temperature you will feel when running outside. Limit your summer runs during the hottest times of day, and hydrate yourself sufficiently post-run. When done wisely, a hot run can still be fun!