5 Ways to Training During the Summer

When the weather warms up, it brings a bit of a dilemma – with the sun out, you want to spend more time outside soaking up that wonderful Vitamin D, but sometimes it feels just too draining to exercise.

Here are 5 ways to keep your runs/workouts going during the summer.

1 – Drink lots

Keeping yourself hydrated is always important when exercising, but even more so when you’re doing it in warmer weather. The recommended is 2 litres per day but in hotter weather this will need to be increased. Make sure you drink enough water before, during and after your workout, to avoid dizziness, stomach cramps and headaches from dehydration. Sports drinks can help rebalance your salt levels, which are reduced by sweating.

2 – Choose the right kit

Clothing designed to “wick” away sweat will make you much more comfortable. Lightweight, breathable sports clothing pulls moisture away from the skin, to stop you feeling hot and sticky. Sweat bands may seem a bit 80s now, but they’re better than sweat getting in your eyes, and hats not only help with that problem, they also keep the sun off your head. Don’t forget also to use a good quality sun protection cream – especially on your ears!  Check out our kit list from Wiggle for all your running kit needs.

3 – Get your timing right

Try and time your workouts for early morning or evening, when the day is cooler. Check the weather forecast and see when the coolest time of day will be, and schedule your workout for then. If you usually work out in your lunch breaks, now is the time to switch it up, either changing your time or your location and avoid the midday summer sun.

4 – Location, location, location

Of course, when the weather is just too warm to make you feel like exercising, head indoors to the pool or an air conditioned gym, this will not only keep up your fitness routine, it’ll also feel wonderfully refreshing. If running outside is a must for you, stick to shaded paths that keep you out of direct sun.

5 – Work with the temperature

On hot days, running can feel like a real chore, so switch your workout to match the temperature. Cycling is still a cardio workout, and getting some speed up can generate quite a pleasant breeze to cool you down.


Overall, you need to listen to your body. If you start feeling sick or dizzy, it’s time to slow down or stop. Don’t push yourself as hard in the heat, it’s not worth it when heat stroke or heat exhaustion take all the fun out of training.