A woman in athletic wear runs along a riverside path on a warm day. Text on the image reads: "Training tips for running in summer heat. Austin Marathon Half Marathon & 5K

Training Tips for Running in Summer Heat

in

If you’re training for the Austin Marathon, summer running is part of the deal — and in Texas, that means sunshine, sweat, and serious heat. But don’t let the rising temps throw off your training. With the right approach, you can stay strong, safe, and even enjoy those summer miles.

Here’s how to keep your cool while training through the hottest months of the year.

1. Run Early (or Late)

Avoid the sun’s peak hours. The coolest times of day are:

  • Early morning (before 9 a.m.)
  • Evening (after 7 p.m.)

Shade and lower sun intensity can make a huge difference. Bonus: sunrise and sunset runs in Austin can be downright beautiful.

2. Hydrate Like It’s Your Job

Hydration isn’t just about race day — it’s every day.

  • Pre-run: Drink water throughout the day, not just right before you run.
  • During your run: Bring a handheld bottle, hydration vest, or plan routes with water fountains.
  • After: Replenish with water and electrolytes (think sports drinks or electrolyte tablets).

If you’re feeling lightheaded or your sweat rate drops, it’s a sign to slow down and rehydrate.

3. Adjust Your Pace

Your body works harder in the heat. Don’t fight it — respect it. Summer runs are not the time to chase PRs. Instead:

  • Focus on effort over pace
  • Listen to your body
  • Use heat as a way to build mental toughness

Fall temps will feel amazing after this.

4. Dress Smart

What you wear matters. Choose:

  • Light-colored, moisture-wicking fabrics
  • A breathable hat or visor
  • Sunglasses and sunscreen for sun protection

And don’t forget anti-chafe balm — trust us on this one.

5. Know the Signs of Heat Illness

Stay alert for symptoms like:

  • Dizziness or nausea
  • Headache
  • Excessive fatigue or chills
  • Confused thinking

If you experience any of these, stop running immediately, hydrate, and cool down.

6. Train Indoors (When You Need To)

There’s no shame in treadmill runs or indoor workouts. When temps or humidity are too extreme, head to the gym, do strength training, or swap in a rest day. Your long-term health and consistency matter more than any single run.

Final Thoughts

Training through an Austin summer might feel intense, but it builds resilience like nothing else. By the time race day rolls around in February, you’ll be stronger, more focused, and ready for anything. Just remember: stay smart, stay safe, and trust the process.

Hot miles today lead to cool victories later.