When the temps climb and the sun’s blazing, running feels less like a workout and more like a survival mission. But with the right gear, you can stay cool, protected, and maybe even enjoy those summer miles. Here’s a breakdown of what’s worth wearing, and what you’re better off skipping.
What to Wear
Lightweight, Moisture-Wicking Tops
Look for shirts made from technical fabrics like polyester or nylon blends. These materials pull sweat away from your skin and dry fast, keeping you from feeling like a soggy mess by mile two.
Pro tip: Avoid cotton at all costs. It holds sweat and chafes like crazy.
Breathable Running Shorts
Opt for shorts with built-in liners and mesh panels. The less fabric, the better—as long as you’re comfortable. Split shorts, 2-in-1s, or even light trail shorts with pockets can all work in hot conditions.
Sweat-Wicking Socks
Your feet are going to sweat, so make sure your socks aren’t trapping moisture. Go for thin, synthetic blends or merino wool for blister-free comfort.
A Running Hat or Visor
A lightweight hat or visor keeps the sun off your face and out of your eyes. Some even come with cooling tech or mesh panels to help with ventilation.
UV-Protective Sunglasses
Protect your eyes from UV rays and glare. Look for polarized lenses and frames that don’t slip when you sweat. Bonus points for vented designs that won’t fog up mid-run.
Hydration Gear
Whether it’s a handheld water bottle, hydration vest, or waist belt, staying hydrated in hot weather is non-negotiable. Pick what feels least bulky and most accessible for your run type.
What to Skip
Heavy or Dark-Colored Clothing
Dark colors absorb more heat. Go for white, pastels, or bright shades that reflect the sun.
Long Tights or Compression Layers
Unless you’re recovering or specifically training for heat adaptation, skip anything that traps heat. Let your legs breathe.
Unventilated Shoes
Summer miles are not the time for heavy-duty trail shoes or road shoes with minimal breathability. Look for pairs with mesh uppers that allow airflow.
Excess Accessories
Ditch the extra wristbands, armbands, or anything that can hold heat or weigh you down. Keep it minimal.
Bonus: Don’t Forget the Sunscreen
SPF 30 or higher, sweat-resistant, and applied before you head out. Reapply if you’re out for more than an hour. Your skin will thank you later.
Hot weather running doesn’t have to feel miserable. Dress smart, stay hydrated, and keep things light. The right gear makes all the difference between powering through your summer runs—or bailing halfway through.