Hot Weather Running Tips

By Dr. Donald A. Ozello DC

Las Vegas Informer

Develop and carry out intelligent training strategies to optimize results during summer running. Follow these guidelines to maintain a healthy body temperature and receive the maximum benefit from your summertime exercise routine.

Prevent injuries and receive maximum results from hot weather training by utilizing smart hydration techniques, dressing properly, running at cooler times of the day, erring on the side of caution and listening to your body’s signals.

Hydration: Staying properly hydrated in hot weather is vital. Water is the body’s primary structural component. Water performs numerous bodily functions including regulating body temperature and maintaining the health and integrity of every cell in the body.

Always stay hydrated. Plan ahead to prevent dehydration. Pre-hydrate to ensure your body is prepared for the heat. Bring several water bottles to sip during your run. Replenish your fluids immediately upon completing your run.

Drink fluids throughout the day to stay hydrated. Eat foods with high water content.  Fruits such as pineapple, watermelon and cantaloupe are filled with water. Vegetables such as celery, lettuce and tomatoes are high in water.

Dress for Success: The body heats up quickly in warmer temperatures. Proper attire is imperative to thriving in hot weather. Wear the correct amount, colors and types of clothing.

Light colored clothes are a must. Do not wear black, red, dark blue or dark green. Stick with white or light gray colored clothing for best results.

Thin or mesh tank tops, t-shirts and shorts allow the body to cool down quickly by allowing heat to escape. The same can be said for loose fitting clothes. Dark colored clothing, most tight clothes, long sleeves and long pants trap unwanted heat close to your body.

Several companies sell high quality apparel manufactured specifically for hot weather training. Research these products thoroughly. Read reviews and ask coaches and other athletes. Many are very effective. Use them to increase the productivity and safety of summer running.

Never wear body suits or clothing designed to increase body temperature. In theory these suits are supposed to help you lose water weight by increasing sweating. These clothes are dangerous and counterproductive to achieving a higher level of health.

Time of Day: Train during cooler times of the day. Use common sense and avoid running in midday sun. Exercise either in the early morning or late evening.

Get out early and run before the sun is directly overhead or run later in the evening after the sun has set. These two options allow you to complete a full workout without having the sun beating directly on you. Pick the shadiest route if your schedule forces you to run during peak sunlight hours.

Err on the Side of Caution: Exercise to increase your health and fitness, not to inflate your ego. Use common sense and exercise indoors if the weather is too hot.

Always carry your phone and ID card for precautionary measures.

Listen to your Body’s Signals: Hot weather training is physically and mentally demanding. The body must work very hard to adjust to the hotter temperatures.

Pay close attention to your body’s signals to prevent injury and sickness. As the temperature increases your body must work harder to keep cool. Stop running and get indoors immediately if any of the following symptoms should occur: Blurred vision, lightheadness, confusion, dizziness, headache, loss of muscle control, nausea, vomiting and cessation of sweating.

Conclusion: Everyone’s heat tolerance is different. Develop an individual training plan that works best for you. Modify your training plan as often as needed. Employ these guidelines to ensure your summertime running program is as productive and safe as possible. Accomplish your health and fitness objectives with smart hot weather training strategies.

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147.  His web address He can be contacted at (702) 286-9040 and

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC is the author of the book “Running: Maximize Performance & Minimize Injuries: A Chiropractor’s Guide to Minimizing the Potential for Running Injuries.” He writes a weekly health, fitness and nutrition column for The Las Vegas Informer. He is published in OnFitness and He has educational health, fitness and nutritional videos on Informer TV, and YouTube.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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