Summer: Running Tips

Summer has finally arrived in New York City which means the warm weather is here to stay! This season promotes outdoor activity encouraging more treadmill runners to switch gears. Even though this weather is exciting and uplifting, proper planning needs to be implemented to fully enjoy the season. The heat can leave you feeling exhausted leading to less effective workouts if you do not take the steps needed to prepare. To help make the most of your summer, I created a list below of tips to apply to your normal running routine.

Be Strategic With Your Time: This may sound like a simple tip, however, it can be easily overlooked. With change in weather should come a change in your running schedule to avoid the intense heat. For example, I normally do my Saturday runs around 1:00 PM in the afternoon. Knowing that the heat is strongest in the middle of the day, I will now have to plan my runs earlier in the morning or later at night. If not planned properly, this oversight can cause you to skip your workout. To make the most of your time try creating a new summer running schedule mapped out to realistically plan around cooler time-slots during the day.

Wear Sunscreen: Most people do not applying sunscreen on a regular basis which can lead to long term effects. When running outside, long distance runners are normally exposed to the sun for at least a half hour. This can lead to sunburn making future runs very uncomfortable. In addition to uncomfortable sunburn, unprotected exposure can also lead to premature aging and wrinkles. Sunscreen should be applied every day not just for a beach or pool trip. This regular habit will help you take care of your skin for the short and long term.

Stay Hydrated: The summer brings heat which promotes more sweat than any other season. This means your body needs more water than ever to stay properly hydrated! Every day you should aim to drink multiple bottles of water especially before a long run. In addition to hydrating the day before, I would also suggest running somewhere that has a public water fountain. This will allow you to quench your thirst during a long run without having to carry a water bottle.

Wear Cool Clothing: Clothing plays a big role in how cool you stay during your runs. Cotton is a great fabric to switch to in the summer since the fibers allow your skin to breathe while working out. Shorts and tank tops should also be added to your athletic wardrobe to enable you to stay cool with less clothing.

Make The Most Of The Season: Summer is only here for a short amount of time so make the most of your outdoor time! The days are longer so plan your runs later when it would normally be dark in the winter or early spring. If planned properly, the summer is a great season to strengthen your endurance and add more miles to your running schedule.


  1. Jim June 24, 2017 / 2:59 pm

    run a mile for me sweetie. 🙂

    • urbanmile June 26, 2017 / 3:20 am

      Yes so important! I will def take a look 🙂

  2. Diana August 24, 2017 / 12:09 pm

    The summer season has arrived and and its my biggest enemy because I am always confused about what to wear, My main concern is running clothes. I was very confused about what to get because that is what happens to me always whenever I m out for shopping. After going through your article, I do have hope and I think your ideas will provide great help to me.

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