Tips for Runners as Temperatures Rise

San Diego Waterfront Park


May gray and June gloom won’t last forever! As the weather heats up, precautions should be taken to ensure your safety and well-being. Here are seven tips for San Diego runners to remember as the temperature rises:


1. Acclimate Gradually

Allow your body to adjust to the increasing temperatures. Start with shorter runs in the heat and gradually increase the duration and intensity over time.

2. Time Your Runs Wisely

Plan your runs for cooler times of the day, such as early morning or late evening. Avoid running during the hottest hours when the sun is at its peak, usually between 10 am and 4 pm.

3. Seek Shade and Cooler Routes

Did you know tree cover can reduce temperatures up to 10 degrees?! Choose shaded paths or trails that provide relief from direct sunlight whenever possible. Explore routes near bodies of water or coastal areas. Check out these San Diego running locations for some inspiration!

4. Hydrate Adequately

Stay hydrated before, during, and after your run. Drink plenty of water or electrolyte-rich fluids to replace the fluids lost through sweat. Consider carrying a water bottle or planning your route near water fountains. 

5. Dress Appropriately

Choose light-colored clothing that reflects the sun’s rays instead of absorbing them. Protect your skin with sunscreen, sunglasses, and a hat to minimize sun exposure. Opt for lightweight, breathable, and moisture-wicking clothing.

6. Listen to Your Body

Pay attention to your body’s signals and adjust your pace or distance accordingly. Heat can increase your heart rate and exertion, so be mindful of any signs of heat exhaustion or dehydration, such as dizziness, nausea, or excessive fatigue.

7. Stay Connected and Inform Others

Let someone know your running plans, especially if you’re going for a long or challenging run. Carry your identification, a phone, and any necessary medical information in case of an emergency.

We’d love to cheer you on and see your running selfies! Tag us in your stories and posts at @inmotionevents on Instagram. Please stay safe, have fun, and enjoy your runs in the beautiful San Diego weather!

Leave a Reply