Running in Florida Heat: 10 Tips to Stay Safe All Summer

Can I Keep Running in the Summer?

Summer running can be a fun and rewarding training season. But are you wondering if it’s worth it? We think it is! Our advice is keep running through the summer months. If you take off during summer and allow your fitness level to drop, the domino effect means your endurance decreases, VO2 max drops (no one likes it when that happens!), and your pace will typically slow down. Coming to a full stop because you don’t want to do any running in Florida heat means it will be harder to start up again later, even when the weather cools.

We’ve got ten essential tips for summer running to set yourself up for success. This includes following safety guidelines for running in Florida heat. Preparation is key. The big problem with running in humidity is that it’s easy to become dehydrated, which can start your body in a downward trend toward signs of heat exhaustion if you go out unprepared and ignore the warnings.

10 Tips for Running in Florida Heat

1. Get a Proper Shoe Fitting – Our number one tip is where we always tell people to start. Come in for our one-of-a-kind StrideSmart Shoe Fitting gait analysis. Every foot and every stride is different, so our shoe gurus help you find just the right shoe for you.
2. Consistency in Routine – Maintain a regular workout schedule. That will go a long way for maintaining your overall fitness level. But it’s important to incorporate this with tip #3.
3. Scale Back – Summer heat means your body is working harder. We say train smarter, not harder. Decrease your distance AND slow your pace down for your workouts. Consistency and scaling back will help you maintain your fitness level. Walking intervals are a great way to scale back while still moving forward.
4. Drink Electrolytes – Our body loses electrolytes when we sweat. About 30-45 minutes before your workout, drink an electrolyte drink such as LMNT. That way you will be storing up for what your body needs for the run. You might also need electrolytes afterward.
5. Drink Water – Remember to drink at least 70 ounces of water a day (a typical average, but check for your own height and weight). Hydration for runners is a big factor in preventing signs of heat exhaustion.
6. Start Early – If you’re able to start your workout before the sun comes up, all the better! Running in the heat of the day means more intense UV rays and higher chances of heat exhaustion.
7. Join Free Group Runs – Accountability is a big motivator. We offer free Group Runs four times a week! At St. Pete Running and Coffee, meet us on Tuesday mornings for Rise and Run at 7:00 AM and Saturday mornings at 7:30 AM for Sunrise Strides. At St. Pete Running Company, meet us at 6:30 PM every Monday and Thursday for Community Group Run.
8. Join Track Training – Our Track Program is designed to help you learn proper running form and to get more efficient as a runner. We just kicked off a 7-week program. You can SIGN UP HERE, or the drop-in rate each week is $15. This is coached training by experts. We meet at Northside Christian School Track (7777 62nd Ave N, St Pete) at 6:30 PM every Wednesday.
9. Cross Train – Other types of workouts can help your running. Swimming is a great summer exercise, for example. Cycling, pickleball, tennis, volleyball, yoga, weight lifting, and more will be helpful to break up your running and walking routine while strengthening other muscle groups.
10. Recognize You’re Tough – Training through summer heat is not easy! This final tip is to remind you that, while other places have mountains or elevation, we have the high heat and humidity. Training through more difficult types of runs will strengthen you. You’re a runner or a walker, so you’re already tough. You can do this!

Follow these summer running tips, and we’re confident that once you get through the summer, your fall races and your runs in cooler temps will be even better.