Move Empower Concierge Physical Therapy Austin TX
Man running on pavement for summer running tips from an austin pt

Tips for Safe Running During the Heat of Summer

Summer is in full blast here in Austin which can make your outdoor workouts a little rough.  Sweat rolling down your face, your feet on fire from the heat of the pavement, and bright sun glaring in your face  sounds just delightful.   Running in the summer can be a little challenging, but with a few tweaks you can make it safe and enjoyable. Check out the tips below from the physical therapists at Move Empower to beat the heat and keep running this summer!


  • Slow your pace a bit:

Adjust your pace down 10-15% especially if the temps are greater than 90 degrees out.  We recommend that you stop looking at your watch, and go by how you feel — or your perceived exertion. Your RPE (rate of perceived exertion) is a great way to gauge this. We suggest keeping it at 5 or below when temps are high.

Running in the summer heat cardio training chart

Don’t sweat it…(pun intended) just because you’re not running as fast, your fitness won’t suffer. As temps cool down in the fall, you will be happily surprised to see your speed and fitness still exists.


  • Run on the 8’s:

This one may be obvious, but try to run either in morning before 8am or in the evening after 8pm. The heat is definitely less, and the sun won’t be beating down on you.


  •  Keep Hydrated:

This rule applies to everyday, not just your running days. Keeping your body hydrated will allow for improved performance and decreased cramping.  On hot days or long runs, pick a route that is close to home or carry a hand held water bottle.  You can also drop some frozen bottles along the course of your planned route.


  •  Dress appropriately: Lightly! 

Dress in loose fitting, lightly colored clothing.  We also recommend wearing a hat or visor especially if your run is not shaded or during peak hour of the heat in direct sunlight.


  •  Cool down with an ice pop: 

Yep, you heard me right, I want you to eat a popcicle, because there is evidence that it cools your core temperature down very effectively.  We can’t think of a better way to end a hot summer run!


Our bodies are brilliant and can handle the demands of summer running when you prepare accordingly. Please also be cognizant of negative symptoms such as nausea, dizziness, headaches, and chills when running in the heat!


If pain is keeping you away from running — and not just the heat — reach out to the physical therapists at Move Empower today to schedule a FREE discovery session: CLICK HERE.

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