Running in the summer can leave you feeling hot hot hot! Toronto run ambassador, Sam Sykes, shares her tried and true tips for keeping your cool while training your asana off in the (abnormally hot) summer heat.

1. dress to sweat
Light colours, wicking technical fabrics and longer, looser-fitting run gear is key to helping you keep your cool. Fun fact – some run gear even has a UPF rating to help protect you from the sun!

2. hydrate! hydrate! hydrate!
On training days, make sure you’re taking in extra fluids before, during and after to keep from getting thirsty and dehydrated.

3. speaking of hydration…
When mapping your next run adventure, incorporate routes with water fountains. Runner’s tip: Sometimes I stash water bottles for pickup along the way!

4. if you’re racing outside, train outside
Spending all of your time inside air-conditioned gyms won’t help you run well on a hot and sweaty race day. If you want to run well in the heat, you have to train in it by gradually exposing yourself over time. Ed’s note: sometimes it’s simply too hot to run outdoors - don’t be afraid to mix it up but choose your indoor and outdoor runs wisely.

5. avoid running during the hottest part of the day
Dodge the crowds and the scorching heat! Get up with the sun or wait until the evenings to dominate your run – and don’t forget your reflective gear!

6. watch your pace
A pace that is normally a piece of cake can be tough slugging when the mercury soars. Leave the Garmin at home and run by feel. If it feels hard, slow it down. Let your body self-select the pace.

7. listen to your body
When the going gets sweaty and tough, take a walk break (try some run/walk intervals) or hit a Savasana. Know when to push through a mentally tough part of your run and know when to pack it in.

8. keep it short and sweet in the heat
Be strategic by doing your long runs on cooler days and during cooler times. Keeping it short and sweet on the hot days does the body good.

9. sunscreen, sunscreen, sunscreen
A racerback tan line is basically a runner’s badge of honour but sunburns just aren’t cool. Wear sunscreen – ‘nuff said.

10. to wear a hat or not to wear a hat?
Hats can be great for shading your face and keeping the sun out of your eyes but if it’s not properly ventilated it’ll just trap in all your body heat. Leave your Yankees cap at home (they’ll be okay) and sport a made-to-run-in hat or visor.

11. find the coolest (literally) places to run
Wooded trails, the shady side of the street or through the nearest sprinkler!

12. friends that run in the heat together, beat the heat together
Run with a friend or in a run group – you’ll watch their back and they’ll watch yours!

13. dive in or hit the mat
If running just seems like it ain’t gunna happen for you one day, try a yoga class or dive into the pool for some laps. You’ll still benefit from all the strength and cardio training!

13.1 when in doubt – don’t run!
Let’s get serious - there have been some extremely hot days. Know when to pass and enjoy your day off with a pint of ice cream and the Hey Runner Girl blog.

While we’ve got our eyes firmly fixed on that big fall race, the weather can’t seem to keep its focus. From record-high heat waves, to April-like showers, predicting what fall might throw our way has proved to be quite the challenge. Ambassador Sam Sykes shares her tricks to outsmart Mother Nature when it comes to dressing for the fall race season.

how to dress for fall running

1. wear clothes that are designed for running. They are made of technical materials and are designed to help you feel good and perform your best. Proper running gear lets you focus on your race and not worry if your pants are dragging in puddles behind you.

2. dress like it’s 10°C warmer outside than what the thermometer says. You want to start your run slightly chilled because your body is going to heat up once you get going. Rarely do you hear a runner finish a race saying “Man, I wish I had dressed warmer” but it’s very common to see layers littered along the sidelines of the first few kilometres of a race. Usually these are old clothes that people are ready to get rid of but if you don’t want to trash your nice duds, dress smart!

3. clothing choice can outsmart bad weather. Races aren’t cancelled unless the weather is truly life- threatening (as in: earthquake, tornado, lightning, Hurricane Irene). You need to practice running in the elements with the right gear so that you’re prepared to run your best race no matter what storms your way. Training in different weather conditions builds character and gives you experience to draw on when race day comes around.

4. accessorize for exercise. Pieces that can be added on and peeled off easily are great for combating temperamental fall weather. Arm sleeves keep you warm to start but can be stripped off and tucked away as you heat up. A hat or visor will be your best friend when the elements throw some liquid sunshine your way (think of it like having a portable umbrella attached to your head). Also, focus on breathable, waterproof/water-resistant layers that keep you and your ID dry. Because you always take ID with you on a run, right? Right.

You can’t predict what mood Mother Nature will be in on race day. Use different conditions (as long as it’s safe) as a training opportunity (not as an excuse) to be better prepared for whatever gets thrown your way.

want more?

• follow Sam's road to Boston (and other running shenanigans) on daily mile
• run with Sam every Saturday morning at the lululemon athletica Toronto run club
• the hunt for just the right pair of running shoes is on