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I always tell myself I’ll wake up early and do my run before it’s too hot. I never do.

Running hats, running sun glasses, running sun cream. I'm running out of money here.

Here’s an important thing to remember if you’re out running especially in the heat, if you don’t feel good... STOP running and take a break! Get into some shade at the very least... your body may be warning you it’s too much. Please listen to it... pushing through a run in brutal heat is not wise... and can cause much more harm than good...

I'm watching this while looking out the window at torrential rain. Thanks for the tips! They'll come in handy for the 3 days of English summer we get.

We run in Tampa Florida and it is really hot here. I ran 5 miles this morning before the sun was out and it was still brutal. I wear a cotton headband under my visor to help soak up sweat that tends to drip into my eyes. They key to running here is to run in shade as much as possible. If you live in the south, you get used to the heat, but the sun is very damaging over time. Shade is our friend! I do electrolyte tabs every 5-6 miles. We put a cooler out on the trail usually about 4-5 miles out so we always have stops were we can refill our water and get electrolytes. We just use a cheap styrofoam cooler and sometimes we put frozen wet wash cloths in there too so we can cool off before heading back. Happy summer running!

I am from Saudia, and I run in the middle of the night and its 40C (104F).!!LOL .. so I have experienced in the running in pretty sweltering weather :)

The feels like in Houston at 5:30 AM is 90°, so it’s IMPOSSIBLE TO ESCAPE

I’m glad to know I’m not just losing it. But then again when the weather cools down I will benefit

Went running for the first time in Arizona last weekend. Definitely ran at a slower pace than I usually would. Wonderful advice guys. Keep it up!

I'm living in Texas right now, and running outside in the summer is tough. I carry a pack with a water bladder, even on my shorter runs, and I like to put a few ice cubes in with the water. With the bladder close to my back it makes my back feel cool and the cold sips really help!

Super useful tips!! preparing for a hot summer here in Sweden with lots of running so the timing is perfect :) They covered so many good things here but I have some personal tips I recommend. 1. Carry electrolyte water or gels with you, it's very important when running in the heat. I personally use Umara products which are also vegan. The running channel also made a video ''Recovery Tips For After A Long Run | Marathon Training Recovery Ideas'' where they mention electrolytes, I recommend reading up about it if you seriously want to run in the heat this summer. 2. Make sure you start hydrating hours before the run or even the day before and not chunk all the water just before running as that will only make it harder to run. 3. Carry clothes that are any color but black since, black absorbs heat more. I can't think of anything else that they didn't mention in the video. Thank you again Anna, Kate, Rick and the cameraman/crew? lol Looking forward for more running videos. Do you have any plans to make a video (how to get a halfmara PB? I loved the 5k and 10k ones.

All good advice. Heat can be a real game changer for many. I personally love running in heat but struggle badly in the cold.

I live in Texas, and suck at getting up early. Just did a 10 miler while the sun was setting in 100°. For me the temperature isn't as bad as you always might think it'll be mentally.

Great advice and lots of it... I definitely struggle running in the heat, though quite enjoy the added challenge. After getting used to running during the winter months at night, there's a big noticeable difference in time. My favourite local route now involves 3.5 miles around the coastal path to a set of lodges. Where there's a outside tap, perfect to throw some water over your head and refill a water bottle before ambling back around the coast.

I carry my water bottle with me even when I go for like 30 min run. I don't drink them all the time, but it is more to avoid anxiety I might feel if I ever get dehydrated..

i feel like my heads on fire when it gets above 28 and im running for 15 mins, then i see people running super fast in even hotter heat, jeez

Heat slows me down.

"it's not often to too hot to run..." Me: Disappointedly remembers I am Australian and more than half the year is well over 30 with at least 10 days a year being nearly 50

This is so helpful! I’m moving to Arizona and this will definitely come in handy.

I live in Greece, so I am able to provide some input on the matter. Before running, always make sure your urine is white, which means you are properly hydrated. Calculate to consume +25-50% more water than usual. Recommend to consume water with electrolytes. To make a comparison: I start drinking water WITH electrolytes on my >15km runs, but in hot weather I will drink water with electrolytes even in a 10K. After running, make sure you hydrate yourself with again more water than usual, even if you feel great, dehydration doesn't give signs! Target is always to pee white. Optional: Use recovery tablets Whenever possible though, just avoid running in temperatures >30C

Miami runner here - second all the tips below, plus salt tabs. That's really made a difference for me - one before I start and one every 5 miles or so, keeps me from getting lightheaded and crapping out mid-run in the SoFla heat!

I won't have been the only subscriber searching for this subject this week, I'm sure. Thank you! That was a reassuring watch after my distance pace declined dramatically in the late afternoon sun yesterday, and I found myself taking walking breaks on what I'd expected to be the easiest run of the week. The practical advice here is great, but even better is the philosophical advice, to accept that conditions will have an unavoidable effect and not compare your performance against others' (or even your own on cooler days). It was all exactly what I needed to hear.

Summer running in the desert can be bananas! Our temps in AZ have been running 113 to 115 degrees this week and this is just the beginning...running safely is key. Always bring water, wear sunscreen, slow your pace and be aware of how you're feeling. I also recommend an electrolyte drink before and after your run...It is super easy to dehydrate in this hot, dry climate. 🥵🏃‍♀️🏃

I am a strong sweater so even in mild temps just a hat does not cut it for me in keeping the sweat away from my eyes. When it is hot or on longer runs I always wear a cotton wrist band to soak up the sweat. Even a buff will do.

Ran in the 96 degree heat today to see how bad it is, I almost died. The real question: How does the human race not die from global warming?

So, I have a half marathon tomorrow, and it's going to be in the low to mid 80s. The race committee is telling us to plan to run slower, but I'm still going to PR the course. Not only am I gonna PR the course, I'm running a negative split, running much slower in the first half of the race. It's gonna be awesome!!!!

Great video guys! Really interesting to see your pace increases by increasing temperatures.

well, if it's really hot out, like now. I stay out of the sun and rest.

Great idea about leaving some water in your front garden. Cheers Kate! 👍

I adapted to the heat so I run in 100+ weather in Texas 😢

I'm really glad I started my running routine in July in the south! 🤪 I just imagine that in autumn I'll be fit and the miles will be downright easy!

The uploaded this at 12.00 at night and I am watching

Tucson, AZ runner here. 2 tips. 1: Use insulated water bottles. Fill completely with ice, add a spurt of water, shake, more ice, water, shake, repeat until you've crammed as much ice in as possible. By the time you need it, it'll be liquid. 2: Store ice, water, cold fruit and a fresh t shirt in a cooler to dive into when you get back to the car. Getting to that stash is motivation enough to keep the legs pumping.

I appreciate all the tips. I am currently living in south-central Japan and my goodness do I need the advise here. In August the average high is about 33 and the humidity is on average something like 75%, so it is a brutal running environment, and given it is Japan (the land of the rising sun) the sun is generally up before 5, which isn't super conducive to early morning running unless you are into that life.

UK: Says it's hot out. Me: **Laughs in American Southern ** Seriously, 40°C with 90% humidity isn't uncommon here and 43.5°C isn't unheard of.

A wide brimmed hat is good as an alternative to sun block on the forehead. Sun block tends to run into ones eyes and causes them to sting. Just be sure to apply block below the eyes. And keep in mind that under extreme conditions, it is possible to burn through light clothing so be sure to apply sun block below a white shirt if the sun is intense -- especially on the shoulders.

Thank you so much!! This was my request!!!

Very helpful. Thank you 😊

I really do like these older videos from TRC! They are so motivational!

I always sweat very heavily even in mild conditions. I wear cap back to front which helps pull the sweat from my head and usually cools my back as the cooling sweat drips off the cap peak.

"Artificial sweat". Both in every day life and on runs, on very hot days I shower my T-shirt and shorts in the bathtub or sink and squeeze them so they are already a bit damp to really wet even before I leave the house. It has the benefits of sweat (cooling effect of evaporation) and saves my body to start sweating (no losing water or electrolytes, no smell) for a while. I like to re-wet my clothes whenever I can. Fountains, wells, whatever. Just make sure your clothes don't become see-through when wet 😉

From AZ. While training for "Running with the Devil Marathon" (hottest marathon in the US, with a start temp at nearly 100F), I'd wear white long-sleeved billowing shirts, hats with a tail (think French Foreign Legion), carry tons of water + electrolytes (frozen bottles and an insulated Camelback), take frequent breaks in the sparse shade, and keep my route near home or locations that would provide relief if I had a really bad day. My daily runs were always in 100F-110F temps, with long runs in the 2 - 2.5 hr range. Maintaining a slower pace is just part of the deal, so get used to it. I actually enjoy running in the heat over the cold. A running injury kept me from competing in that marathon, or any races for the next few years. Hope my added ideas help others.

Re-watching. So humid in WV

Oh my gosh. My doctor said I need more sodium in my diet but I never understood why until now!! Lol thanks

Personal recommendations from a Brit living in South China, run before sun rise and run fasted, teh later does take some get used to. But you are much lighter and a lot less hot, food makes you very much hotter.

Tips running mid day..... find a park with lots of tree's or a picturesque canal run - take it easy, it's not race day but you are training yourself for a race, that is going to be warm..... and if its 15º + carry water - if its a long run or Ultra two 500ml bottles (and get used to carrying the bottles) weeks before race day

Literally stopped to dunk my head in a fountain last night while I was running. Heat warning with high humidity is no fun. Go easy. Freezing two chest bottles and a half bladder of water to throw in my vest tonight. Going slower and shorter.

great video guys

Great video

I live in a coastal desert and the summer heat here is ferocious. I wish that I was one of those people who can exercise really early in the morning so that I could avoid the heat, but I'm not 🙄 Keeping hydrated is my main concern, and I look for shade wherever possible.

Under extreme conditions -- competing when it is above 40 degrees C for instance -- it can be almost impossible to drink enough to re-hydrate. This can be a problem in multi-day competitions and really affect your performance. In those conditions carry water with you everywhere between events and drink constantly. Use straws also since you gulp air when drinking directly from a bottle and this makes you feel full before your stomach is actually full. Electrolyte pills (salt pills) can help under these conditions and I find them better than sport drinks (and less fattening). They can make cramps disappear like magic. Just drink a lot of water with them.

Thank you for the wise advices!

Yeah I need to practice running in the heat as when I did a 6k it took me around 32 minutes when usually I can do that in the 28 minute mark in cooler weather. I also like to run in the evenings I can never get up early enough to do an early morning run. I always wait 2 hours after eating a meal to run and make sure I go the toilet beforehand.

Thank you for this. It is getting so hot 🔥 here, and your video came in handy

It’s 47 degrees Celsius / 117 Fahrenheit where I live, so I really need these tips !

We live in Singapore....ALWAYS hot. Thank you for the tips!

If you have access to a pool or lake water running is a great no impact workout! If you have trouble staying afloat you can use one of those noodles they are inexpensive. Also when I leave water on my route I partially freeze the bottle... then I have cold water when I get to it.

I work here in middle east and i love running when it’s winter. But when its summer i barely run because even at night it reaches 46 degress celsius 😢 any tips from you guys? I usually run 11pm or 12 midnight

Hi got another question for you. What's pacing and how do I pace myself? What's a pacer? Can pacing speed up weight loss? Thanks in advance

So helpful when you live in Alabama. In July.

For example on halfmarathon and aprox 2 hours of running, I would put bring suncream on me and lose a minute or 2 for stopping at drinking checkpoints every 5k and thats It. I mean even If you run or can run faster most likely you wont be In top 3 so just enjoy the run and get your medal and look at It as a training day.

45 minutes or less, no need of water? Try running in 107F index! Maybe the heat is different in the UK than in Texas.

Hi love your channel what stretches do you do before a run ?.. or can you just run slow and go thanks

Great video; excellent tips. I thought something was wrong with me.

Planned to do a 18k at 430am in the morning ended up starting my run at 850am and could only do 14.5k due to heat related injuries 😂

Unless I am taking part in a group run or a road/trail race, I don't run in the heat. Especially living in the southern US where I live where summer temperatures can easily reach 40 C. I will happily take the run indoors on the treadmill or an indoor track.

Thanks. Any advice for running in Jordan please?

There was 1 tip when running make such you run a long where there is some shaded spots on a hot day as it will help when you do long runs that may go more then 10k as it will allow your body to relax & cool down during that time.

I love this channel. You guys get me. ❤️😆

run here in Thailand (72 years old) always hot! & humid! even early in morning 30 C & when sun comes up its too hot at 8 am!

Great tips

I don't sweat very much so my problem is overheating rather than dehydration. Even a short jog down the road has me looking like a beetroot! I did a trail 5k race in the heat of last weekend in Greece with one of those cool towels (wet 'n shake jobby) tied tound my head and the tail ends draped over my shoulders. OK i looked like a mutant cross between 80s Olivia Newton John and the Karate Kid but the cooling effect was absolute bliss. Totally recommend cooling towels.

One tip I found was if you run out of water and near a graveyard - most have taps for dog water And if you're near Coast they re fill bottled water too (Post Cover 19) lol

For the ladies, an ice pack in the sports bra does wonders!

Super really hot here in New Orleans, definitely having to stop during runs. What’s best to do during this time?

How about tips for what to do when you run along the canal etc and encounter DOGS OFF LEADS.... they're happening more and more these days and owners are oblivious and texting on their phones

I unfortunately have to run with another group and they like to run in the afternoon because they’re busy most of the day.

I do lacrosse in the summer and with all the gear plus i don’t do well in the heat i always feel like im about to vomit and pass out

Move to South Africa in the summer you get 36 celcuis. Always fun.

Where are you all from? (Anna and company)

What socks for hot weather???

I take a camelback and fill it with ice without the bladder. And put ice in any extra pockets. I flip it over so the insulated part is not on my back. The melting ice lasts for about an hour and it keeps my back cold and the cold water drips down helping. Then ice in a baseball cap. And ice in a squeeze bottle that melts and I squeeze on top of head every 5 minutes or so.

Question related to running.. I have averaged a pace of 4 miles in 29-30 minutes... Im haling a** for the most part with good controlled breathing. But if i tone it down a bit and it takes me say 40 minutes to get 4 miles in with controlled breathing. So when i hit 4 miles in 29-30 minutes i have so much sweat pouring off me its crazy. But if i tone it down i am damp but not as if i fell in a lake. Will i get the same effects by toning it down as long as i keep the same distance on average? Im trying to figure out this because option 2 is easier on my knees of course, even though i dont have any pain. Im trying to make good choices. I run 2 on, 1 off and repeat. As well as after my runs i lift weights for 30-40 minutes. Thanks in advanced!

Great

I was running in 100 degrees today with a weighted back pack

In the heat of the light

Thanks for the tips! Gonna need this for the area 51 raid

But what u mean by hot weather? UK weather? Thats like winter and autumn for me 😔

Hypo, meaning low.

I’ve just looked online at your shop, please can you sell a running channel hat 🧢👍🏻

I'm about to start training for the London Royal Parks half marathon in prep for the London marathon, do you have more info/recommendations on when and how much to be drinking the electrolyte drinks/water during training/race day? Thanks

Biggest thing I notice when at races or parkruns when it is hot or even just warm is people over dressing. 20c and folks still in leggings/running tights just having energy sapped away from them.

I was running in 90 degree weather and I was so hot within my 4th mile that I had to jump into one of my neighbors pool I was about to faint

Does coke or pepsi help replenish ? How about wine or beer?

What about for 🏈

☀️ 🤔 more like 🌧 See you at Park Run

It's fricken raining like hell

30 seconds per mile slower for 3 degrees??! I absolutely hate the heat but I've run plenty of PBs in the middle of July. I don't think it effects you other than making you sweat more.

Australians dont have such weaknesses