Summer Running: Take Precautions in the Heat

Summer Running: Take Precautions in the Heat

With heat waves hitting the country, it's important to take the proper precautions while running in the sun.  Jeff Galloway of offers some tips.

Summer running can be enjoyable— if you can avoid overheating.  The problem is primarily with the radiant effect of the sun.  Finishing your run before the sun gets above the horizon will help you avoid the worst part of the heat.  The following tips can help you avoid serious problems while running in hot weather. 

As always, be conservative and stop at any of the warning signs that concern you. When you exercise strenuously in even moderate heat (above 60 degrees Fahrenheit: above 55 degrees F for beginning runners) you raise your core body temperature.  This triggers a release of blood into the capillaries of your skin to cool you down, which then reduces the blood supply available to your exercising muscles. 

woman running on hot day

This basically means that you will have less blood and oxygen delivered to the power source that moves you forward – and less blood to move out the waste products from these work sites.  As the waste builds up in the muscle, you will slow down. So the bad news is that in warm weather, you are going to feel worse and run slower.  The worse news is that working too hard on a hot day could result in a very serious condition called heat disease.

The good news is that you can adapt to these conditions as you learn how to handle the heat.  You can keep cool by running during the best time of day and wearing clothing appropriate for the heat.  But it’s always better to back off or stop running at the first sign of a problem.  The following are proven ways of avoiding heat adversity.

  1. Know what you are getting in to: Be aware of the temperature outside and adjust your workout if it is abnormally hot.
  2. Hydrate: Dehydration can easily lead to heat illness. If you are planning a hard workout, substitute a sports drink for water. The sports drink will be higher in sodium, chloride and potassium.
  3. Dress for the weather: Think lightweight and breathable. Stay away from dark colors and wear a hat. 

For the rest of the tips, you can read the full article on

Also good news, KT Tape Pro Extreme is designed for intense workouts, and performs amazingly well in hot and sweaty conditions so you can be sure to continue your training and workouts while feeling your best in the heat. Happy running!

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