Issues That Can Put the Brakes on Your Summer Run

Updated June 2025

Running in the summer heat brings its challenges. While sunny skies can motivate, rising temperatures and humidity can pose real risks if you’re unprepared. Whether you’re training for a race or just trying to stay active, here are three issues that can throw your summer run off track and how to stay ahead of them.

1. Dehydration

What happens: During summer runs, your body works harder to cool itself, leading to increased fluid loss through sweat. Without adequate hydration, you can become dehydrated quickly, and that can reduce performance, cause dizziness, and even increase your risk for heat illness.

What to do: Hydration starts before you hit the pavement. Drink plenty of water throughout the day, especially before and after your run. On longer runs or high-humidity days, consider drinks with electrolytes to help replenish what you lose through sweat.

2. Heat exhaustion

What happens: Heat exhaustion is your body’s way of saying it’s overwhelmed by heat. It can come on quickly, especially in humid weather where sweat doesn’t evaporate as effectively. You may experience heavy sweating, fatigue, nausea, dizziness, or muscle cramps.

What to do: If you notice symptoms of heat exhaustion, stop running immediately. Move to a shaded or cool area, hydrate, and rest. Running early in the morning or later in the evening, when it’s cooler, can help lower your risk. Dressing in light, breathable fabrics also allows your body to cool more efficiently.

3. Blisters

What happens: Warm weather often means more sweat, which can increase friction between your skin and your shoes or socks, a recipe for painful blisters. These can cut a run short or keep you sidelined altogether.

What to do: Prevent blisters by wearing clean, moisture-wicking socks and shoes that fit properly. Make sure your footwear is completely dry before you run, and avoid cotton socks that hold moisture. If you notice any areas of rubbing, treat them early with bandages or anti-friction products.

Extra tip: Run smarter with heat acclimation

Give your body time to adjust to the heat. Gradually increasing your exposure over 1–2 weeks helps improve your body’s ability to cool itself, which can reduce fatigue and the risk of overheating during runs.

Staying active during the summer is great for your health, but it’s important to stay safe. With the right preparation, you can beat the heat and keep your running routine strong all season long.
If you are dealing with a sports-related injury that’s keeping you inside, contact the Summa Health Orthopedics Institute sports medicine specialists at 877.873.3651.