How To Dress For Hot Weather Runs

It seems like absolutely everyone is running at the moment, whether they're prepping for a marathon this fall, taking advantage of a great (and free) way to move their body and spend more time outside, or finding motivation to run from this momentous year of sport. Summer running is the perfect activity for soaking up the rays and boosting those endorphins.

Whether you've been racking up the foot mileage for years, or want to start running, one thing you'll come to find out is that when you're in the mood for a run, there's not much that will stop you.

This means that come rain or shine, if you’re determined to go running, you need to make sure you’re prepped for the weather. Burning your arms after a quick lunch-time 5km, wearing socks that are way too thick and uncomfortable in the heat, and not having any portable hydration gear are just a handful of issues you’ll want to try and avoid.

When it comes to summer and running in the heat, there are many things to consider to stay safe, comfortable, and hydrated. So starting with what to wear when running in the heat, this article will guide you through the essential running gear needed for hot weather runs and the must-know tips for running outdoors this summer.

Summer Running Outfits

The must-have summer running gear is clothes that will get you from A to B comfortably and confidently during the height of the hot season. Don’t forget that lighter colors not only match the summer aesthetic but keep you cool under the beaming sun. We’re talking barely there straps, weightless fabrics, and sweat-wicking technology to keep you feeling cool and fresh.

Summer Running Shorts

Undoubtedly, you want to swap your full-length leggings for summer running outfits, and running shorts are the ideal choice. When running in the heat, breathable designs are key for combatting sweat. Look for our anti-odor fabric that uses ESNCE™️ technology (powered by Ionic+® Antimicrobial Technology to help combat any lingering smells. Opt for lightweight running shorts that are stretchy and give you plenty of room to move without any rubbing or chafing. Shorts with a split hem or overlap in the sides allow for a full range of motion as you stride.

Here are a few key features to look for in your running shorts:

• Zip pockets:

Keep your warm-weather running essentials in your pockets if you don’t want the discomfort of wearing an armband or the added layer of running vests.

• 2-in-1 design:

A good pair of summer running shorts will feature a built-in pair of tighter shorts under the looser second layer for extra coverage and to help prevent chafing.

• Mesh lining:

Men’s shorts will often feature mesh lining, which is great for running in the heat as it helps promote ventilation and air circulation to keep you cool, it can also play a protective role between your thighs to help reduce discomfort and chafing.

• Sweat-wicking:

For running in the heat, look for moisture-wicking running gear that absorbs sweat and evaporates and dries it quickly for a cool and comfortable run.

If loose running shorts aren’t your thing and you find this style rides up as you run, you could opt for a pair of cycling shorts instead. If you’re worried about tight-fitting shorts being too constrictive for hot weather running, ensure you choose tight shorts made from stretchy materials over compressive and thicker fabrics for your comfort. Perhaps choose a shorter inseam to keep your legs cool, try a 4/5 inch inseam over a longer-length style of biker shorts.

Not a fan of wearing shorts for running? Try choosing 3/4 length leggings or leggings made from lightweight fabrics with added ventilation.

Summer Running Tops

Moving on to summer running tops, there are a few routes you can take. The classic t-shirt, tank top, or crop top are a few of your typical options. Loose-fitting, sweat-wicking garms will help to keep you cool and comfortable as you run in the heat.

So what to look for in a summer running shirt?

• Lightweight:

Opt for fabrics that won’t weigh you down. Breathable materials like polyester or nylon blends are great because they allow air to flow, keeping you cooler as you move.

• Sweat-wicking:

Quick-drying fabrics are essential. The last thing you want is a heavy, sweat-soaked shirt sticking to your skin. Moisture-wicking technology pulls sweat away from your body, allowing it to evaporate quickly and keep you feeling dry.

• Loose-fitting:

Form-fitting tops might be flattering, but generally, you’ll feel more comfortable wearing a loose-fitting top when running in the heat. They allow better air circulation and reduce the chances of overheating. Think light, flowy tops that won’t cling to your skin as you start to sweat.

• Seamless:

Choose seamless silhouettes where you can, seamless running tops can reduce irritation and chafing, which can be a lifesaver on longer runs. The fewer seams there are, the less likely you are to end up with uncomfortable rubbing.

What are the benefits of a tank vs. a t-shirt?

If you’re weighing up the pros and cons of wearing a tank or a t-shirt on a summer run, tanks have the edge when it comes to ventilation and ROM —your arms are free to breathe and move with less constriction, and there’s less fabric overall. T-shirts, on the other hand, offer a bit more coverage, which is a better choice if you’re prone to sunburn or if you just like a little extra protection. Both options are great, so it comes down to personal preference and the level of sun exposure you’re comfortable with.

Another option is to wear lightweight long-sleeve tops used for cold-weather running as they provide extra coverage and will protect your skin from burning, which is especially beneficial if you’re running long distances.

Summer Running Socks

Now, let’s talk socks. You might not give much thought to them, but the right pair can make or break your run. In the summer heat, you want to avoid thick socks that trap moisture and heat. Instead, go for lightweight, sweat-wicking socks that keep your feet cool and dry. Try to avoid seams around the toes, as this will prevent any unnecessary rubbing and blistering, and opt for ankle socks to maximize airflow and minimize tan lines.

Running Vests

If you’re the type of runner who likes to keep your essentials close but hates the bounce of a belt or that uncomfortable awareness of a running armband, running vests are your new best friend. Equipped with plenty of pockets, these handy accessories are perfect for holding your collapsible water bottle, phone, keys, and energy gels without adding extra bulk.

Some running vests feature minimal strappy cross-body designs, while others have higher coverage that fits more like a typical vest and may even have a large pocket on your back for carrying more gear. Running vests typically have ventilation added to the back panel, so look out for these features before you buy. They can add more heat to the torso when running in the heat, so this is something you might want to consider before choosing your style of running vest.

If vests are too bulky for you, why not try out our Running Belt so you can run with nothing holding you back?

Lightweight Running Shoes

We all know by now that the key to running success often lies on the ground, and for all the work they do, your feet deserve a solid pair of shoes. In the summer, opt for lightweight running shoes made with breathable fabrics, and good ventilation to allow your feet to vent heat and keep them as cool as possible. You’ll also want to make sure they offer enough support for your running style, whether you're pounding the pavement or hitting the trails, and whether you require a neutral or stability shoe. Don’t go too minimalist with your lightweight running shoe, remember you still need a good amount of cushioning and support.

Running Hat

A running hat is an underrated hero in your summer running arsenal. It not only shields your face from the sun but also helps wick away sweat from your forehead (although some may find they make their head hotter). Choose a lightweight, breathable cap made from moisture-wicking fabric. Bonus points if it has ventilation panels or mesh to keep your head cool. Remember, dark colors absorb more heat, so stick to light-colored hats that reflect the sun’s rays and give a way more summery vibe.

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What To Bring With You When Running In The Heat

Running in the summer means thinking ahead and packing a few extra essentials to keep you comfortable and safe. Here’s what you should bring along:

• Sunscreen:

Unless you want your face to resemble a tomato, lather on that SPF before you head out. A sweat-resistant sunscreen is your best bet, and don’t forget to reapply if you’re going for long distances.

• Water or Electrolyte Drink:

Hydration is key! A handheld water bottle, or collapsible water bottle to wear in your running vest or hydration vest will keep you from getting dehydrated. For longer runs, consider taking a sporty electrolyte drink to replenish the salts you lose through sweat.

• Energy gels:

Running gels aren’t a necessity, but they sure make a difference to your performance. Heat can make you lose energy faster, so pack a couple of running gels to give you a boost, replenish your carbs and help you run longer and harder.

• Sunglasses:

A polarizing running accessory but beneficial no matter which side of the fence you sit. Protect your eyes from UV rays, keep the squinting to a minimum, and score some styling points with a good pair of sports sunglasses

• Hats:

Vital for protecting your head from the heat, and pretty cool looking, choose a lightweight cap for your runs to help keep the sun out of your eye and your forehead from burning.

• Snacks:

If you’re going for a longer run, or energy gels aren’t your thing, why not pack some nuts, chewy sweets, dried fruit like dates, or any other small snack to keep you going? It’s always better to be prepared than to hit the wall mid-run.

What Should I Wear Trail Running In Summer?

So you’re thinking about swapping the streets for the trails this summer? With wellness in mind, trail running offers a break from the monotony of pavement pounding and lets you soak in nature’s finest. But it’s a different beast from road running, so here’s what you need to know:

• Clothing:

You’ll want to stick to the same principles as regular summer running clothes by choosing lightweight, moisture-wicking fabrics. But consider wearing a lightweight long-sleeve top or arm or calf sleeves for added support and protection from scratches, especially if you’re running through unmaintained trails. It might be surprising, but merino wool is a great fabric to wear in summer because it’s lightweight, breathable, adapts to your body temperature, and in sock-form, can help to prevent blistering.

• Footwear:

Trail running shoes are a must. They’re designed with more grip and durability to handle uneven terrain, roots, and rocks. Some models even have extra toe protection, so even if you trip over that tree root, your toes come out unscathed.

What to bring with you:

• Hydration:

Trails can be more isolated, so make sure you’re carrying enough water… there definitely won’t be a 7/11 within running distance. A hydration vest or pack is always a good idea, especially if you’re going off the beaten path or are planning to be out for a while.

• Gels/Snacks:

Trails are usually longer in distance, and more demanding so ensure you’re fuelled efficiently on the run by packing some snacks and energy gels.

• Safety Gear:

Trails can be unpredictable, so before hitting the trail, let someone know where you’ll be running and make sure you bring along a small first aid kit, a whistle, a head torch, and maybe even a map or GPS device in case your phone dies. Bring a battery pack if you like listening to playlists as you run, you don’t want your phone sneakily dying on you mid-run!

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Things To Consider When Running Outdoors This Summer

When the sun’s shining, it’s tempting to just lace up and go (especially if sunny days are limited in your location). But there are a few things you should keep in mind to make sure your summer runs are safe and enjoyable:

• Temperature:

Early mornings or late evenings are the best times to run in the summer. The midday sun can be brutal, so try to avoid running during the hottest part of the day. If you have to, slow down your pace and take breaks in the shade.

• Dehydration:

Summer running means sweating… A LOT. You already know to bring portable hydration on your run, but stay one step ahead of dehydration by drinking water throughout the day, not just during your run.

• Distance:

Heat can take a toll on your stamina. If it’s particularly hot out, consider shortening your usual route or breaking up a long run into two shorter ones. Also, there’s no shame in walking part of the route!

• Hayfever:

Allergies can be a real pain for summer runners. If you’re prone to hay fever, check the pollen count before heading out, and take allergy medication if needed. Running with itchy eyes and a runny nose is no fun, but sunglasses can help with that, and so can packing a few tissues for good measure.

You need a comfortable and supportive sports bra for running, so check out our sports bra size guide and guide to finding the right support level for you.

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Running in the summer is all about staying cool, comfortable, and hydrated. With the right running clothes and a few smart precautions, you’ll be able to enjoy those sunny runs and soak up the summer vibes without breaking too much of a sweat, and a shed load of regret.

If you're serious about improving your running performance, you should consider incorporating stretches for runners and strength training exercises into your routine... oh and even when it's hot outside, remember to warm up before you run!

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