Running in the Heat: How to Stay Cool, Safe, and Strong
As temperatures rise, so do the challenges of running. When it’s 60°F or warmer, many runners begin to notice their pace slows, energy fades faster, and recovery takes longer. You’re not imagining things—your body truly does struggle more in the heat.
The problem? When you run, your body builds up internal heat. And in warm weather, it’s much harder for your body to release that heat efficiently. If you don’t adjust, that rising core temperature can lead to fatigue, overheating, or worse.
The good news: There are a few simple ways to run smarter in the heat and keep your body performing at its best.
1. Slow Down Your Pace
Heat makes your body work harder to do the same amount of work. That means your usual pace may feel much tougher on a hot day. And if you try to “push through,” you’ll likely pay for it later.
I always recommend slowing your pace by at least 30 seconds to 2 minutes per mile, depending on the temperature and humidity. Trust me—this isn’t a sign of weakness. It’s smart, strategic running.
Slowing down helps reduce stress on your heart, muscles, and internal cooling systems. Even elite athletes make these adjustments. Your body doesn’t need to prove anything in the heat—it needs protection.
2. Adjust Your Run/Walk/Run Ratios
Run/Walk/Run is especially powerful in warm weather—but only if you adapt your ratios.
Let’s say you usually run for 60 seconds and walk for 30 seconds. In the heat, that may not be enough recovery. Instead, try switching to: – 30 seconds run / 30 seconds walk, or – 15 seconds run / 30 seconds walk
These shorter run intervals reduce your core body temperature buildup and give your body more frequent opportunities to cool down. It may feel like you’re taking it too easy—but you’ll be amazed how much stronger you’ll finish (and how much faster you’ll recover the next day).
Your body loves rhythm and predictability. Keeping your intervals short and consistent helps regulate effort and keeps you from hitting the dreaded wall.
3. Pour Water Over Your Head—or Use a Cold Cloth
This might sound simple, but it’s one of the most effective tricks in the book: pour cold water over your head during your run.
The top of your head and neck are areas where your body releases a lot of heat. Pouring cold water in these areas helps accelerate that release and prevents overheating. It’s a fast, easy way to cool down on the go.
Pro Tip
If you’re running a long route, consider making it a looped course. That way, you can set up a cooler with ice water or cold washcloths at a central point. Every time you loop around, pour a cup of water over your head or grab a cold cloth to wipe down your neck and arms.
This small routine can make a huge difference in keeping your temperature—and your performance—under control.
Final Thoughts:
Running in the heat doesn’t have to derail your training. With a few smart adjustments, you can stay safe, maintain your fitness, and actually enjoy your summer runs.
✅ Slow your pace
✅ Adjust your Run/Walk/Run
✅ Cool down with water
Stay smart. Stay safe. And keep running strong—no matter the temperature.
— Jeff Galloway
