Deal With Running In The Heat with Tips from Jeff Galloway

Photo of Jeff Galloway

Training through the summer can not only be grueling, but downright dangerous. Here are some tips to train safely and as comfortable as possible in the hot summer months.

  • Slow down by 30 sec/mile (20 sec/km) for every 5F temperature increase above 55-60F ( every 2.5C above 14C)
  • When the temperature is over 70F (21C) you may take a 5 minute “cold shower break” every 25-30 minutes to keep cool.
  • Try to complete your run before the sun rises above the horizon.
  • More frequent walk breaks during hot weather can lower body temperature increase. If you used to run 3 minutes between walk breaks, run only 90 seconds (walk 30 seconds) at 70F (21C) and at 80F (26C) drop to 60 sec run/30 sec walk or 30/30
  • When you start to heat up more than normal, take a long walk in a mall or indoor AC building
  • Pick shady courses on hot days.
  • Don’t wear a hat! Pour water over your head
  • Have an indoor alternative—treadmill, etc
  • Run in the deep end of the pool, using a flotation belt


Jeff Galloway is an Olympic medalist, coach, speaker, and is a frequent contributor to this blog.