Running Tips To Help With Summer Running Conditions!


It’s official - summer is finally here! And with it comes a whole set of things to think about when heading out for your run.

After all, when five-time Olympian Jo Pavey – mother of two, 40-plus years old, and still running strong – says that you best head into the summer with a plan, you know it makes sense.

And that’s not because we all have world leading 10ks on our minds. No – Jo knows runners all too well, as does your running group leader at RunTogether. Their personal plan will have all the advice you’ll need to cope with the endless heat the weather forecasters have promised. So, have a chat and see what they have to tell you.

Whether you’re new to running in summer or simply keen to get back into the swing of things, let’s take a look at a few running tips to make these next few months truly memorable.

1. Kit yourself out correctly

In the winter, we take wearing the right gear for granted – jackets and thermals, that kind of thing – but we can often be a bit more blasé in the summer. Of course, a plain old shirt will do the job, but make sure it’s breathable. Forget cotton – it’s too heavy and unforgiving. And even taking the simple precaution of wearing a sun-cap with some ice under it could help you reduce your 5km time by a fair bit. 5% say the scientists, so be ready for a quicker, easier run just because you kept your head cool.

Brands such as Kukri, who are RunTogether’s online store partner, recognise these facts. While they don’t make ice (that’s your job), they do make super breathable, light-coloured running kits designed to regulate your core temperature.

2. Look the part

It’s worth investing in some sports sunglasses. And no, not just for your image. They’re perfect for running in summer in all sorts of ways. For a start, they stop you squinting in the bright sunlight, which in turn helps you relax across your shoulders. This then creates a more fluid running form, enabling you to run quicker. And of course, they reduce the effects of damaging UV. So, look for a lightweight, vented pair of running-specific glasses. Truly, one of the best investments you’ll make when it comes to summer kit.

3. Stay cool

This might seem a bit obvious, but hanging out before the run in the scorching sun won’t be doing you any favours. Instead, keep your core temperature as low as possible. If your running group meets in a sports venue or cafe, all the better. Take a few minutes to get a drink before and after. It’s simple but massively effective. Unless, of course, you’re going to the Sahara – then perhaps it needs a little more planning! Did you know, for instance, elite athletes sometimes wear an ice vest as part of their warm-up?

4. Be ready to Adapt

Your Group Leader at RunTogether may have perhaps told you to get out regularly at, say, 11am every morning. But when it’s hot, it’s perfectly acceptable to say to yourself, “I’ll go later, or shorter than I planned”. It’s not wimping out; it’s the opposite. It’s maximising your running time so that it’ll be the best experience possible. Go in the morning, later in the evening, or simply cut the pace and enjoy an easy run with your mates. It’s exactly what our RunTogether running groups have been created for!

5. Group running is best

Running with someone else is so much better for you, and for a huge number of reasons. In the summer, that can mean keeping a watchful eye out for anyone struggling in the heat. Seriously, that can hit you in a second. So, running with RunTogether members is a great idea in the hot weather. At least one amongst you should know of a shady route or a run that takes you past water. That RunTogether group knowledge is certainly a resource that’s made for right now. Utilise it to your advantage.

6. And don’t forget to drink

As we all know, water plays an unbelievably important role in our lives. But as you also know, we sometimes don’t take too much notice of what we need. When you’re running in the summer, always, always make sure you are hydrated. Remember, if you are dehydrated going into a run, you limit the body’s ability to remove and regulate heat. Water is fine, but if you’re a heavy sweater, you may want to consider an electrolyte drink or supplement.

Are you looking for more running tips and advice? Check out our other blogs for a wide range of helpful resources. If you’d like to get in touch, send an email to, or visit our site to find your nearest running group.

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