Stay Strong Through the Heat: Summer Running Tips from Big Dog Fleet Feet

 Reggie Luther   June 02, 2025

Summer in Georgia means longer days, sunny skies, and some serious heat and humidity for runners. Running in high temperatures can be challenging, but with the right approach, you can stay safe, strong, and consistent all summer long. As a Big Dog Fleet Feet store owner and fellow runner, here are my top tips for hot-weather runs.

Before the Run: Prepare Smart

Proper preparation is key to handling the heat. Here’s how to set yourself up for success:

• Hydrate early: Don’t wait until you're thirsty. Start drinking water and electrolytes the day before a long or hard run.
• Check the weather: Aim to run early in the morning or later in the evening to avoid peak heat (usually 11am–4pm).
• Dress for the weather: Wear light-colored, moisture-wicking, breathable gear. Avoid cotton.
• Sunscreen up: Apply SPF 30 or higher, especially on your nose, ears, and shoulders.
• Adjust your expectations: Heat will slow your pace. Focus on effort, not time or distance.

During the Run: Stay Cool and Safe

Keep these tips in mind to help your body manage the heat while you’re running:

• Slow your pace: Let your body acclimate to the heat over 1–2 weeks. Even seasoned runners need time to adjust.
• Hydrate on the go: Carry water or an electrolyte drink. Handheld bottles, hydration vests, and belts are all great options.
• Use cooling accessories: A damp, cold neck gaiter or headband can help regulate your temperature.
• Listen to your body: Dizziness, nausea, or chills are signs to stop and cool down immediately.
• Seek shade: Choose tree-lined trails or shaded routes when possible.

After the Run: Cool Down Right

Recovery is just as important as the run itself when it’s hot outside:

• Rehydrate and refuel: Drink water or a recovery drink with electrolytes. Eat a snack with carbs and protein.
• Cool your core: Use a cold towel, take a cool shower, or soak your feet in cold water.
• Change clothes quickly: Wet clothes can trap heat. Switch to dry clothes to help your body return to normal temperature.
• Stretch in a cool spot: Find a shaded or indoor space to gently stretch post-run.
• Track your recovery: Use a smartwatch or app to monitor heart rate and how you feel over time.

Final Thoughts

Running in the summer heat doesn’t have to be a struggle. With the right preparation, smart pacing, and proper recovery, you can stay active and injury-free on the hottest days. Visit Big Dog Fleet Feet for summer running gear, hydration tools, and expert advice to help you keep moving forward.