How to Dress for Hot Weather Running

Runners need to take precautions when running in the heat and humidity. Running in high temperatures can quickly lead to dehydration and heat-related illnesses if you’re not careful. Although you can’t control the weather, you can make smart choices for your summer running clothes, to help you stay as cool and comfortable as possible. Follow these tips from a running coach on how to dress properly for hot weather running.

Wear Synthetic-blend Clothing

Avoid wearing cotton when running because it holds your sweat and doesn’t dry quickly, which can lead to chafing. That rule should apply to all of your clothes, including socks, underwear, and sports bras.

Synthetic fabrics (such as CoolMax or Dri-Fit) wick moisture away from your skin so cooling evaporation can occur. Although the technical fabric running clothes may cost a little more, you’ll appreciate the comfort — especially during long runs.

Also see: What NOT to Wear Running

Choose Running Socks Carefully

Don’t wear 100% cotton socks during your runs. Your feet will most likely be sweating a lot, and cotton tends to keep your feet wet, which can lead to blisters. Look for synthetic blends like those made from polyester, acrylic, or CoolMax, which are best at wicking away moisture.

More: Best Summer Running Socks

Dress Lightly

Light-colored, loose-fitting clothing will help your body breathe and cool itself naturally. Tight clothing restricts that process, and dark colors absorb the sun’s light and heat. Light colors reflect the sun from your skin.

Wear Shades

A good pair of running sunglasses help protect your eyes from the sun’s damaging rays. Also, wearing running sunglasses helps prevent headaches that come from squinting or exposure to bright light.

Wear a Visor, Not a Hat

If you want to wear something on your head to protect your face from the sun, wear a running visor, not a hat. A hat traps heat on your head, while a visor will allow your head to release heat and will be much cooler. I really like to run in Headsweats visors during the summer months because they have an absorbent terry band that helps prevent sweat from dripping into your eyes.

Use Sunscreen

Apply your sunscreen (at least SPF 15) before you get dressed for your run. Some hot weather running clothes are usually made of mesh or very thin fabric, so they might not provide protection from the sun’s rays.

Also, your clothes move when you run (or you may choose to take off some clothes, like your shirt). So it’s best to make sure you’re fully covered with sunscreen. Protecting your skin from the sun will not only prevent painful sunburns but also reduce the risk of long-term skin damage.

More About Hot Weather Running

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.