Running in the heat

In summer, heat makes every run harder: your heart rate climbs, your pace drops, fatigue sets in faster. It's normal — and it's manageable.

Why it's harder in the heat

Your body must fuel your muscles AND cool itself: some blood flows to your skin to release heat. As a result, at the same effort level, your heart rate rises and the pace feels more exhausting. It's not a drop in fitness.

Adjust your pace, not your ego

In extreme heat, think in terms of effort (heart rate, how you feel) rather than pace: accept slowing down. Your heart rate zones remain a good guide. Save your harder workouts for cooler days or times.

Choose the right time

Run early in the morning or in the evening, avoid the 12 pm-4 pm peak. Look for shade, routes near water, or switch to stationary bike / treadmill on extremely hot days.

Hydration

Drink before, during (on runs > 45-60 min) and after. In extreme heat with heavy sweating, also think about electrolytes (sodium), not just water. Light-colored, breathable clothing, a cap and sunscreen help too.

Acclimatization

Good news: in 1 to 2 weeks of gradual exposure, your body adapts (you'll sweat earlier and more efficiently). Increase exposure gradually, without pushing hard the first few days.

Warning signs (don't ignore them)

Stop immediately if you experience dizziness, nausea, chills, headaches, stopped sweating or confusion: these are signs of heat stroke, an emergency. Get to shade, cool down, hydrate, and ask for help if needed.

A plan that adapts to weather and your fitness

Sports Coach AI takes into account your load and recovery to adjust intensity — useful when heat is already putting stress on your body.