Running in the Heat: How to Race Smart This Summer
Summer racing is one of the best parts of the season—but it also comes with unique challenges. As temperatures and humidity rise, it’s important to adjust your expectations and your race strategy.
At Run Nash, your safety is our highest priority. Our team closely monitors weather conditions leading up to every event and works with medical professionals, emergency services, and race officials to ensure we’re providing the safest experience possible.
We Monitor More Than Just the Temperature
When making race-day safety decisions, we don’t rely solely on the forecasted air temperature. Instead, we monitor the Wet Bulb Globe Temperature (WBGT), the industry standard used by endurance event organizers, athletic organizations, and medical professionals.
WBGT provides a more complete picture of heat stress by considering several environmental factors, including:
Air temperature
Humidity
Direct sunlight
Wind speed
Radiant heat from surrounding surfaces
This gives a much more accurate assessment of the conditions runners will actually experience on the course.
As conditions change, our event team continuously evaluates the WBGT and other weather information. Depending on the level of heat stress, we may implement additional safety measures such as increasing water availability, adding cooling resources, enhancing medical coverage, modifying race operations, or, if necessary, altering the event to protect participants.
Our goal is simple: provide the safest possible race experience while helping everyone enjoy race day.
1. Start Hydrating Before Race Morning
Hydration begins long before you arrive at the start line. Drink water consistently throughout the day before your race and continue sipping fluids the morning of the event. Avoid waiting until you’re thirsty, as thirst can be a sign you’re already becoming dehydrated.
Electrolytes can also be beneficial, especially if you’ll be sweating heavily.
2. Adjust Your Expectations
Hot weather affects everyone—even elite runners.
Don’t chase a personal record when temperatures are high. Instead, focus on running by effort rather than pace. Slowing down slightly can make a huge difference in keeping your body temperature under control and helping you finish strong.
Remember: finishing healthy is always the biggest victory.
3. Dress for the Conditions
Choose lightweight, moisture-wicking clothing in light colors whenever possible. Wear a visor or breathable hat, apply sunscreen before the race, and consider sunglasses to reduce the effects of direct sunlight.
4. Take Advantage of Water Stations
Don’t skip aid stations.
Even if you don’t feel thirsty, consider taking a few sips of water and use additional water to cool yourself by pouring it over your head, neck, or wrists. Cooling your skin can help your body regulate its temperature more effectively.
5. Listen to Your Body
One of the most important skills in hot weather is recognizing when your body is telling you to slow down.
Watch for warning signs such as:
Dizziness
Chills or goosebumps despite the heat
Nausea
Headache
Unusual fatigue
Confusion
Difficulty maintaining your pace
If you experience any of these symptoms, stop running and seek assistance from the nearest volunteer or medical staff immediately.
6. Recover After You Finish
The race doesn’t end when you cross the finish line.
Continue drinking fluids, enjoy your post-race refreshments, spend time in the shade, and allow your body to cool down gradually. If you feel unwell after finishing, visit the medical tent right away.
What We’re Doing to Keep You Safe
Our event team actively monitors weather conditions before and throughout race day using Wet Bulb Globe Temperature (WBGT) and other weather data. Depending on conditions, we may implement additional safety measures, including:
Increased water availability
Additional cooling stations
Ice at aid stations and the finish area
Expanded medical coverage
Frequent participant updates and safety announcements
If conditions become unsafe, we may modify race operations, adjust the course, alter race timing, or cancel the event if necessary. While we know everyone looks forward to race day, safety will always come first.
Enjoy the Experience
Summer races are about more than your finish time—they’re about being part of an incredible community, celebrating your accomplishments, and creating memories.
Run smart. Stay hydrated. Listen to your body. We’ll take care of the rest.
We’ll see you at the starting line!
