Top 10 Helpful Tips for Running/Walking in the Summer Heat

By: Kate Fenwick, CCR Timonium Assistant Manager and Blair Wooton, CCR Fells Point Assistant Manager

This summer has already been a hot one and we’re only half-way through! But don’t let the heat deter you from continuing your outdoor runs and walks. We’ve pulled together ten helpful tips to help keep you cool, hydrated, and feeling good.

1. Keep cool: Wear a loose fitting tank, such as the breezy Lululemon sculpt tank we carry in Charm City Run stores. A loose fitting tank can help to keep you shaded from the sun, wick away sweat and can be used to wipe sweat from your face, all without being too hot.

2. Protect your skin: Wear sports specific sunscreen, something that is designed to stay through sweat and won’t run into your eyes.

3. Stay hydrated: Make sure to bring water. Whether it is a handheld bottle, a backpack, or a flipbelt with a water bottle tucked inside, this is essential to any outdoor activity in the heat.

4. Prevent chafing: Tight fitting (bike short style) shorts like the Oiselle Pocket Jogger offer the benefits of leggings (no chafing, high rise, waistband and side pockets) while being cool and comfortable shorts.

5. Shade your eyes: Hats and visors help to catch sweat from running down your face and keep you shaded.

6. Be visible: Bright colored hats, visors, and clothing helps to make you more visible to cars, bikers, and other pedestrians.

7. Don’t forget about your feet: Moisture wicking socks are a must! Slightly higher socks, such as the Feetures mini crew, help to catch the sweat running down your legs.

8. All about that base: Moisture wicking base layers are important year round, but we sweat so much more over the summer. Wearing the right sports bras, underwear, and socks can make or break a run. Nobody likes blisters and chafing.

9. Right size shoes: Sizing up a full size in shoes is SO important in the summer. Feet swell already while running and with the addition of heat, nothing is worse than a pair of too tight shoes. 

10. Cool down: Lastly, remember those Buffs we’ve all been wearing during COVID-19? We suggest soaking one in ice cold water for a post-run cool-down!

 We hope you find this info helpful and feel free to ask a Charm City Run team member whenever shopping in-store for their recommendations. We’re always happy to help!