How warmer weather impacts running - and what to do about it

At the most basic level, heat makes your body work harder. At higher temperatures, your cardiovascular system is put under greater strain as blood is redirected to the skin to help you cool down through sweating, meaning that there is less oxygen available to power your muscles. So even if you’re running your usual parkrun at the same pace you did in cooler weather, for example, your heart will be beating faster when you do it in warm weather. 

That means running in the warmer months can feel more difficult, leading to deeper breaths as your body tries to take in more oxygen, tiring more quickly, or finding it more of a challenge to run at your usual pace. Being able to recognise these signs and adjust your routine - perhaps by running a little slower when it’s warmer - is important for your safety and comfort. 

Heat means your feet sweat more, with that moisture softening your skin and increasing the friction your feet are exposed to. That friction, when combined with the repetitive movement that comes with running, creates the perfect storm for blisters.

Couple this with breaking in new shoes, wearing non moisture-wicking socks, or increasing the length of your run and you’re in even bigger trouble. So it’s incredibly important during warmer weather to stay alert to the initial irritation of hotspots, and always carry some Compeed blister plasters with you so that you can prevent blisters before they reach a point that they’re debilitatingly painful. 

Another thing you might want to consider is applying a Compeed Anti-Blister Stick to areas you know are prone to hotspots, in order to reduce the friction that can lead to blisters. 

Warm weather makes it absolutely vital to stay sufficiently hydrated, because you are at far greater risk of dehydration. As you sweat in the heat, you not only lose water but also essential electrolytes - all of which makes it feel harder to run. 

The best thing to do is ensure that you drink liquids before you feel thirsty - because by the time you feel thirsty, you’re already a little dehydrated. Ideally, you should be hydrating consistently and often, especially at the start of the warmer seasons when your body is yet to adapt to the temperature change. 

Running too quickly during warm weather also puts you at greater risk of fatigue, overheating and a drop in performance - so it’s a good idea to pace yourself on hot days, choosing a slower speed that you can maintain consistently throughout your run. If you’re a parkrunner, you can easily keep tabs on your pace by checking your time against previous weeks. 

Wearing the right clothes can make all the difference to your comfort levels while running. Just as you might choose long sleeved thermalwear or long joggers while running in winter, during warmer weather you should wear light, breathable short-sleeved clothing that wicks moisture and improves air circulation, helping you to keep cool.

As touched upon previously, moisture-wicking socks and breathable shoes are two key ways of preventing blisters, helping to keep your feet dry and reduce friction. Wearing a hat with a brim can also help provide valuable shade to prevent you overheating during longer runs. 

There’s no need to completely overhaul your exercise regime just because it’s a bit warmer, but there are a few minor changes you can make to ensure that running stays comfortable and enjoyable.

Running earlier in the morning or later in the evening is a good way to stay out of the hottest part of the day, while choosing a route with plenty of shade (e.g. tree-lined paths) can help you avoid the glare of the sun. 

One of the most important things, however, is simply not to push yourself too hard or too fast, just because you know you did the same route at the same speed in cooler weather. It typically takes your body one to two weeks to acclimate to warmer temperatures, after which you should find your body naturally becomes better at cooling itself and maintaining performance. 

By being conscious of the impact of warm weather on your body and tweaking your routine accordingly, you can enjoy all the wonderful benefits of running during spring and summer while maintaining a safe and sustainable exercise regime.