7 tips for summer running | running tips pt. 3

Hey, friends!

Running in the summer can be a ton of fun but also can be really hard with heat, humidity, bugs, and everything else that comes with it. For today’s post, I’m going to give you everything I’ve learned to run and train in the summer, and also some of my favorite activewear!

1. run in the morning/evening

Starting off pretty basic, but good to remember. I don’t love running right when I wake up in the morning, but I’m trying to change that because it’s way too hot to run at 4ish which is when I usually like to run. If you can’t run in the morning, try running in the evening. That’s the nice thing about summer- it’s lighter our later so you can run later if you have to.

2. drink smoothies/a protein shake after running

Personally, after running in the heat the last thing I want to do is eat something. But my body still needs fuel and that’s why I love drinking smoothies because they’re cold. You still get in protein & carbs without having to force yourself to eat something. My favorite smoothie is:

• 2/3 cup greek yogurt
• 1/2 – 1 cup frozen fruit (strawberries & mango is my favorite right now!)
• splash of milk
• 1 true lemon strawberry lemonade packet

(You can add protein powder for more protein but I haven’t found a protein powder that doesn’t ruin the smoothie for me.)

3. drink electrolytes

There are a lot of reasons you need to drink electrolytes all year long if you’re active, but especially in the summer when you’re sweating more. LMNT is my family’s favorite (the orange flavor is the best, in my opinion!) and I also love their sparkling water. Before my run, I mix one up and drink part of it and then drink the rest of it after (or make a second one depending on how much I drank before.).

4. slow down

Taking it slower when you’re still acclimating to the heat is completely normal! Going from running in nice spring weather to way warmer temperatures is a lot and your heart rate is going to be higher and it’s going to be all around harder. So slow it down and pay more attention to how you feel than what the pace is. It makes way more sense to slow down for a couple of runs then to end up with heat exhaustion or passing out. (:

5. hydrate all day

Instead of just drinking water right before your run, make sure you drink water all day. I always fill my water up right before I go to bed and drink some before I go to bed, and then when I wake up, I drink whatever I have left and go fill it up right away. This usually starts me off to make sure I stay hydrated through my whole day.

6. find fun ways to cool off

Whether that’s going to a splash pad part way through or after you run, jumping in the pool, spraying yourself with a hose, taking an ice bath or cold shower, or whatever you have to do to cool off after you run.

7. dress for the weather

Whatever you were wearing for winter or spring running won’t work in the summer (even if you live somewhere where it’s warm most of the time, it’s still going to be hot.) These are a couple of my favorite clothes for running the heat.

• Goodr Sunglasses – I just got these glasses and they’re perfect for running. Cheap but super light and they don’t move around.
• Adidas Womens Superlite 2 Relaxed Adjustable Performance Cap – This is my favorite hat to run in. Lightweight and also stays on well!
• Athleta Mesh Racer Run High Rise 3 Short – I found a pair of these at Ross a couple weeks ago for $13 and then I got another pair because they’re my favorite running shorts. I love the fun colors, they don’t ride up, and they’re comfy for both running & just laying around the house.
• UA Fly-By Unlined 3″ Shorts – If I told you I didn’t live in these shorts, that would be a lie. 😂 I wear these all the time for running, working out, doing stuff with friends, literally everything.
• Old Navy Cloud Motion Twist-Front T-Shirt – I love the cute detailing of the twist on the front of this.
• Old Navy Cloud 94 Soft T-Shirt – This and the other Old Navy shirt are so soft and actually feel like clouds, haha. This one also has a ton of fun colors too. (I have the blue and purple ones and I really like them both!)
• UA Knockout Tank – I sometimes love UA shirts/tanks but they can also be so annoying since they have really weird lengths. This one is normal though and I have it in the pink which is cute! Tank tops are definitely the way to go on hot days.
• Hoka Rocket X & Brooks Launch 9 – These are the running shoes I have right now that I’ve been using. I’ve put over 300 miles on my Brooks so far this year and they still feel pretty good. I love that they’re lighter for workouts & shorter runs, and then I use my Hoka’s for anything longer.

now, it’s your turn!

What is your best tip for running or being active in the summer? Comment below and let me know! Mayim and I also did a podcast with our best running and workout tips so if you’re starting or getting back into it, go check out that episode right here!