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The Best Summer Running Tips To Beat The Heat

by Lisa Payne & Sarah Schuh - July 21, 2020

Just because we’ve hit the dog days of summer doesn’t mean you need to clock all your running miles on the treadmill. But as the temperatures do begin to soar, it’s best to consider running tips like how to fix your running form, how to improve your running speed and more!

Starting with the basics, we'll cover off on a checklist of items to get you out the door and on pace to log your best run ever. Scroll on for the info below.

best summer running tips

Basic Summer Running Tips

Running Safety:

Your body may not be able to adjust to running in hot and humid temperatures if you’re dehydrated, not properly trained or aren’t appropriately dressed. Here are a couple things to look for in this event:

Symptoms Of Heat-Related Illness Include:

  • Headache
  • Dizziness
  • Confusion
  • Nausea
  • Fainting
  • Body temperature going above 101°F

Hydration, a pre workout drink and more can keep you safe from the moment you step out the door. Beyond that, beat the heat with these 5 additional running tips (in no particular order):

Best Summer Running Tips

1. Hydrate & Fuel Appropriately 

If you’re thirsty, you may already be dehydrated. Start increasing water consumption 4 to 8 hours before, or even start the day with some hydration – prior to an extra-long run. Set hydration reminders, buy a running belt to secure your water bottles or reach for Vital Proteins Collagen Water, which comes in 6 refreshing flavors and contains 10g of collagen and 3g of sugar or less.

Additionally, a pre workout drink might be a good option as well. This multi-ingredient formula, taken for boosting athletic activity, can be a total performance game changer®. While there are many options out there, our new Vital Performance™ PRE is one that's NSF Certified for Sport®. With collagen added, it rounds out the amino acid profile with BCAAs (branched-chain amino acids) to provide more complete proteins to propel your routine. Additionally, ingredients like creatine, citrulline and arginine round out the profile to boost muscle strength and power output as you go. 

(Psst! Looking for an all-in-one fuel source? Consider our Vital Run Club Bundle! This 3-month supply of our best-selling products promises to take every training session up a notch.)

2. Know Your Limits

If your body isn’t acclimated to running long distances or running in hotter-than-normal temperatures, you could be headed straight for a heat-related illness. Start small and follow a progressive running program recommended by a certified fitness professional. Know your limits before running in the heat.

Additionally, joining a club (like the VP Run Club) can keep you accountable to your abilities and running levels with the help of run coaches and other experienced professionals. Consider seeing if it may be a fit for you and your lifestyle.

running tips

3. Replenish Post Workout

Exposure to excess heat limits the evaporation of sweat to cool the body properly. In hot environments, you can lose up to 10 liters of water per day during exercise. Sweat is made up of salt, protein, urea and ammonia. So, it’s important to not only hydrate with water, but also to replenish lost electrolytes for optimal hydration.

Another way to do this? Reach for a recovery drink, like Vital Performance™ RECOVER. This post workout beverage uses a combination of 8g of all 9 Essential Amino Acids (EAAs) plus 20g Collagen Peptides and 5g of Branched-Chain Amino Acids (BCAAs) to help support protein and collagen synthesis. Then, added glutamine, the most abundant amino acid in the body, helps keep up with increased demand caused by intense training so you can more seamlessly tackle your next race.

4. Dress The Part

Loose, breathable clothing that has moisture-wicking capability is best for summer. Avoid tight-fitting cotton and anything that’s long-sleeved or dark-colored. Reach for clothing that has mesh or ventilation holes. Some running apparel even comes built in with SPF and cooling technology, like the merch in our Vital Proteins shop.

summer running tips

5. Consider Your Exit Strategy

You don’t need to be the superhero on every run. On overly hot days, choose a route that’s close to home or transportation. If you start to feel any symptoms of overheating or heat-related illness, consult with a medical professional.

In the summer months, everyone is yearning to run outside before cooler temps take training indoors. But when summer heat is at its peak, the smartest thing you can do is to go through this safety checklist and listen to your body’s needs.

The Best Vital Proteins Products For Summer Running