Summer transforms the city into an open-air gym. From city parks to bike paths, riverbanks to tree-lined avenues, more and more runners are choosing to train outdoors even in the warmest months.
However, to enjoy every run to the fullest, it's important to prepare for three major challenges of summer running: heat, sun exposure, and chafing caused by sweat.
With a few simple precautions, it's possible to continue training safely and comfortably even on the hottest days.
1. Choose the best times to train
When temperatures rise, the time of day you train makes all the difference. Early mornings and evenings after sunset are generally the best times to run, thanks to milder temperatures and less direct sun exposure.
In the middle of the day, especially between 11:00 AM and 5:00 PM, the heat accumulated by asphalt and buildings can significantly increase thermal stress on the body.
2. Hydrate before, during, and after your run
In hot weather, fluid loss through sweating increases. Being well-hydrated before training is crucial for maintaining performance and reducing the risk of fatigue.
For longer runs, it can be useful to plan for water stops or carry water and electrolytes, especially on particularly hot and humid days.
3. Listen to your body and reduce your pace
High temperatures result in increased cardiovascular effort. It's normal to record slower paces compared to cooler months.
Accepting a temporary reduction in speed allows you to train more effectively and safely, avoiding excessive stress on the body.
4. Protect your skin from UV rays even while running
Many runners only think about sun protection during holidays or mountain activities. In reality, even a city run can involve significant UV exposure, especially during the summer months.
Face, neck, ears, arms, and legs are the most exposed areas and deserve particular attention. For this reason, it's important to apply a specific sports sunscreen that is sweat-resistant and moves with you without feeling heavy on the skin.
ACTIVE SUN 50+ by SPORTLAB Milano was developed specifically for outdoor enthusiasts: a broad-spectrum SPF 50+ protection, water and sweat resistant, ideal for running, cycling, trekking, and all sports practiced under the sun.
Protecting your skin during training not only means avoiding sunburn but also preserving its long-term well-being and continuing to run in total comfort.
5. Prevent chafing caused by heat and sweat
When temperatures rise, so does sweating. The mix of humidity, repeated movement, and contact with technical clothing can cause annoying irritations that often detract from the pleasure of running.
The areas most prone to chafing are:
- inner thighs;
- armpits;
- sports bra area;
- nipples;
- neck and shoulders when wearing backpacks or running vests.
To prevent these annoyances, it's useful to apply anti-chafing protection before training. SLIDER by SPORTLAB Milano creates an invisible barrier that helps reduce friction between skin and fabric, helping to keep the skin protected even during longer runs and on hotter days.
A small gesture before starting can make the difference between a pleasant run and a workout hampered by irritation and discomfort.
6. Choose the right clothing
Technical clothing plays a fundamental role in managing heat.
Prefer:
- breathable fabrics;
- light colors;
- lightweight and quick-drying garments;
- a cap and sunglasses on brighter days.
Choosing the correct equipment helps keep the skin drier and reduces the risk of overheating and chafing.
Frequently Asked Questions about Running in the Heat
Can you run when it's very hot?
Yes, but it's important to take some precautions. Choose the cooler times of the day, reduce the intensity of your workout, and maintain proper hydration before, during, and after your run.
What is the best time to run in summer?
Generally, early mornings and evenings are the best times to train, as temperatures are lower and sun exposure is reduced.
Do you need sunscreen even when running in the city?
Yes. During a summer run, your skin can be exposed to UV rays for prolonged periods. Using adequate sun protection helps prevent sunburn and damage caused by sun exposure.
How can you avoid chafing while running?
It's advisable to wear breathable technical clothing and apply an anti-chafing product to areas most prone to friction, such as inner thighs, armpits, and nipples.
Why does chafing increase in hot weather?
Increased sweating makes the skin more vulnerable to friction caused by movement and contact with fabrics. For this reason, the problem is particularly common during the summer season.
Is it normal to run slower in summer?
Absolutely. High temperatures increase the workload on the cardiovascular system and can affect your running pace. Reducing your speed is a smart strategy for training safely.
Running in the heat is possible, with the right precautions
The heat shouldn't become an obstacle to your passion for running. Planning your workouts for more favorable times, maintaining proper hydration, protecting your skin from the sun, and preventing chafing are small steps that can make a big difference.
Taking care of your skin while running means improving comfort, workout consistency, and the enjoyment of every run, even on the hottest days of the year.
