Summer Running Tips: Advice from a Professional Coach

Running is one of the most accessible and beneficial forms of physical activity. It strengthens the body and improves overall well-being. However, in hot summer weather, it’s crucial to approach training with care.

Tetyana Petlyuk, an honored Master of Sports of Ukraine, silver medalist of the World and European Championships in the 800-meter run, and coach of both professional and amateur athletes, shares her advice:

“The most important thing is not to push yourself too hard. Don’t aim for extreme results at the cost of your health. Overexertion can lead to serious consequences, even life-threatening ones. No achievement is worth that risk,” she emphasizes.

Timing Your Runs

In summer, choosing the right time for your run is essential. Even seasoned runners should avoid exercising during the peak heat hours.

“It’s best to run early in the morning — ideally finishing by 9 a.m. — or in the evening after 6 p.m. when the sun isn’t as strong,” says the coach.

Proper Gear for Hot Weather

Wear lightweight, breathable clothing that wicks away moisture. A hat or cap is also a must.

“Avoid layering clothes in an attempt to sweat more and lose weight — this can lead to overheating and serious health issues,” the coach warns.

Skin Protection and Safety

Apply sunscreen before running. If you’re jogging near wooded areas or water, treat your clothes with insect repellent (but make sure it’s only applied to fabric unless the label says it’s safe for skin).

Hydration and Electrolytes

Hot weather causes intense sweating and loss of essential minerals. Drink water or isotonic drinks during and after your run.

“Isotonic drinks help restore lost electrolytes like potassium and magnesium. You can even make your own at home,” she adds.

Extra Safety Tips

Take your phone with you and try not to run alone if it’s especially hot outside.

“If you have no choice but to run during the hottest hours, don’t do it alone. Bring a friend along, and always have your phone with you in case of emergency,” advises Tetyana Petlyuk.