Running Tips: Get Ready for Summer Running

Summer is just around the corner, and that means longer days, warmer temperatures, and more time to log miles outdoors. But before you jump into the heat, it’s important to adjust your training and routines to stay healthy, hydrated, and injury-free. Here are six tips to help you get the most out of your summer runs.

1. Shift Your Schedule

Run early in the morning or later in the evening when the sun is lower and temps are cooler. Midday heat can be intense and put extra stress on your body, especially if you’re building mileage.

2. Hydrate Strategically

Start hydrating before your run—not just during. For longer runs, consider bringing water or an electrolyte drink, especially on humid days. Don’t wait until you're thirsty—by then, you're already behind.

3. Dress for the Season

Wear lightweight, moisture-wicking clothing and light-colored fabrics. Don't forget a hat or sunglasses and sunscreen to protect your skin.

4. Ease Into the Heat

Your body needs time to adapt. If you’re just starting summer running, cut back intensity or duration at first, then gradually build back up as your body acclimates.

5. Know the Warning Signs

Pay attention to signs of heat exhaustion: dizziness, excessive sweating, nausea, or chills. If you experience these, stop running, find shade, and hydrate immediately.

6. Don’t Ignore Your Recovery

Hot weather can take a toll on your muscles. Focus on proper recovery—stretching, foam rolling, and yes, scheduling a visit with your Oregon Running Clinic physical therapist if anything feels off.

Bonus Tip: Make It Fun

Explore new routes, run with friends, or set a summer running goal to stay motivated. Summer is a great time to rediscover the joy in running.

Need help managing aches or getting your body ready for more mileage? Our team at Oregon Running Clinic is here to support your summer running goals with expert physical therapy and personalized recovery plans.