Coopah How To: Survive + Thrive When Running in the Heat
Let’s be real. The sunshine and warm weather feels great... until you're trying to do your threshold session in 27°C and come back looking like you’ve been for a swim rather than a run. Heat, humidity, sweat in your eyes - it’s a lot. But with the right plan, gear and mindset, you can absolutely keep running strong through summer.
So here are my top 5 tips for smashing summer training even when the sun’s trying to slow you down.
Hydrate Like It’s Your Job
Summer miles start before your first step. That means hydration. Don’t wait until you’re gasping mid-run. Get ahead of it by drinking water consistently through the day. And on hot runs? Always take water, no matter the distance.
Electrolytes are your secret weapon here. Tablets, powders or sports drinks help replace what you lose in sweat. If plain water feels like a chore, mix it up. Just don’t skip it. Dehydration will tank your session before it’s even started.
Don’t Skimp on the SPF
You wouldn’t head out barefoot, so don’t head out without sun protection either. SPF 30 minimum, but we’d recommend factor 50 for your face and exposed bits. UV rays don’t care how good your splits are. Protect your skin so your only burn is in your quads.
Time It Right
Midday runs in July? Unless you’re training for a desert ultramarathon, hard pass. The sun’s at its strongest between 11am and 3pm, and so is the risk of heatstroke and sunburn, so on those days where the temperature is creeping up, try to avoid it if you can.
Go early or go late. Mornings mean cooler air and quieter streets. Evenings mean golden hour and ice cream after. Can’t avoid midday? Stick to shaded routes, slow your pace, take water and adjust your expectations. No ego here. Just smart training.
Run to Feel, Not the Watch
Heat impacts everything. Heart rate, effort levels, recovery. You’re not lazy. You’re just human. So forget pace goals and focus on effort over numbers.
Listen to your body. That might mean slowing down, walking or calling it at 3K instead of 6K. That’s not weakness. That’s coaching yourself with care. You’re in this for the long run, remember?
Dress Smart (Not Sweaty)
This isn’t winter base layer season. Summer running means breathable, lightweight, sweat-wicking gear. Think light colours, loose fits and kit that lets your body do its cooling thing. Some runners swear by sports bras and shorts. Others love a loose tee. You do you.
A few heatproof kit essentials:
Cap or visor to shade your face
Sunglasses to avoid the squint struggle
Buff or headband to mop up sweat
Hydration vest for longer runs or to stash layers when it heats up mid-run
Bonus tip: If it feels slightly chilly when you step out, you’re probably dressed perfectly. If you’re already warm, rethink.
Heat doesn’t mean halting your training. It just means adjusting, adapting and playing it smart. Your body’s working overtime out there. So coach it with kindness, hydrate like a hero and remember progress over perfection, always.
We’re with you all the way. SPF, sweat and summer splits included.
Coach Jordan x