Your 10 Best Tips for Training in the Heat
Whether it’s overheated long runs, circulation issues or the frustration of unexpectedly slow paces – running in the heat requires smart and mindful training.
Below, you'll find the key risks and ten practical tips to help you avoid them, so you can make it through the summer feeling good and stand strong at the BMW BERLIN-MARATHON starting line.
The 2024 BMW BERLIN-MARATHON also took place under summery temperatures @ SCC EVENTS / Norbert Wilhelmi
What heat does to your body
Even at temperatures above 25°C (77°F), your body has to work much harder to regulate its core temperature. Your heart rate increases faster and more noticeably, you sweat more and fluid and electrolyte loss can escalate quickly. Without proper adaptation, this can become dangerous.
Common heat-related risks:
- Heatstroke & Overheating: Early symptoms include dizziness, nausea, coordination issues, or chills.
- Dehydration: Sweat loss can reach up to 1 liter per hour or more.
- Circulatory issues: Sudden drop in performance or even collapse may occur.
- Sunstroke & Sunburn: Direct sunlight can harm your head and skin.
- Strain on the cardiovascular system: Heat puts more stress on your body—and especially your heart—than you might expect.
10 Tips for safe running in the heat
- Run early or late: The cooler hours before 9 a.m. or after 8 p.m. are ideal. Avoid midday heat.
- Stay well hydrated: Drink 1–2 glasses of water before your run. For runs over 60 minutes, take fluids with you.
- Add electrolytes: Use isotonic drinks, salt tablets or electrolyte gels to replenish losses.
- Adjust your pace: Run by effort, not pace — heat justifies slowing down or taking walking breaks.
- Stay flexible with duration: Adapt your training plan and postpone long runs during extreme heat.
- Wear light, breathable gear, a hat, and sunglasses: Light-colored technical clothing helps regulate sweat and protects from heat.
- Always use sunscreen: Waterproof sunscreen with a high SPF is a must — even on cloudy days.
- Listen to your body: Stop immediately if you feel dizzy, chilled or experience visual disturbances. Hydrate and rest.
- Build heat tolerance gradually: Your body adjusts over 7–14 days. Ramp up slowly.
- Use indoor options: Treadmill or cross-training indoors is safer than risky outdoor workouts in extreme heat.
“My advice: In extreme heat, flexibility is more important than discipline. Give yourself the freedom to adjust your training. Your goal is the marathon – not the perfect interval session in the middle of summer.”
Philipp, SCC EVENTS employee and experienced marathon runner
Philipp is always looking for extreme challenges @ private
Post-Run: How to Recover Properly
The strain doesn’t end with the final kilometer. Especially after heat sessions, targeted recovery is key.
Remember to:
- Rehydrate with fluids and electrolytes (e.g. fruit spritzers, non-alcoholic wheat beer)
- Eat light, mineral-rich meals (salads, vegetables, fruits)
- Take a cool shower or use cold compresses on your legs
- Get more sleep – heat increases your body’s recovery needs
Mental strength matters twice as much in the heat
If your pace drops or that long run feels harder than expected, the weather is likely the reason. Stay realistic and kind to yourself. The key is adaptation, not pushing through at all costs.
