Running in an Aussie summer is no small feat. The heat settles in early and the UV index pushes into territory that’s less than inviting. Even a quick jog around the block can trick your body into thinking you’re tackling a marathon.
It’s the season that tests even the most enthusiastic runners, and for many of us, it raises the question: Is it really worth it, or should I just stay inside?
But summer doesn’t have to put your running routine on pause. With the right strategies, a bit of planning and some realistic expectations, it’s possible to stay active without feeling like you’re running inside a sauna (even if you kind of are). This is where expert advice can make all the difference.
To help demystify hot weather running, we spoke with Nike Run coach Lydia O’Donnell, who’s no stranger to the season’s extremes. She’s seen the most common mistakes, the easy fixes and the little adjustments that can turn a brutal run into a manageable, and dare we say, even enjoyable, one.
Whether you’re training for a race, trying to keep your fitness on track, or just determined to get outside despite the heat, this guide is here to help.
1. You Can’t Just ‘Tough It Out’ In The Aussie Heat
Running in Australian summer conditions isn’t about proving how tough you are but respecting the environment you’re in, even for the most seasoned runners.
“The biggest misconception would be that people assume if they’re fit and well-conditioned to running, that running in the heat will be a breeze,” says O’Donnell.
“This is completely incorrect and will not only impact you physiologically, but it will also impact your confidence as it will just feel a lot tougher than normal to hit pace.”
She says fuel and hydration are key when it comes to running in the heat, but this needs to go beyond only water.
“Although water is important, sometimes it is just not enough to keep you hydrated when your sweat rate is severely increased. Many runners believe they’re doing okay as they’re guzzling many liters of water, but due to the loss of sodium through sweat, it is important to be replacing this with electrolytes to prevent hyponatremia,” O’Donnell continued.
She also says morning and evening runs can be a smart strategy in summer, but in many parts of Australia the heat and humidity barely ease up even overnight (and don’t we know it). So if you’re heading out at sunrise or after dark when it’s a bit cooler don’t let that fool you. Staying on top of your hydration is still essential.
2. Rethink Distance For Speed Sessions When the Temperature Rises
As the temperatures climb, this is an ideal time to step away from running big kilometres and shift your focus to speed. O’Donnell recommends track sessions across 1500m to 10,000m and hone in on getting speedy. So it’s time to ditch the long distances for shorter and faster runs.
“Not only will this help deal with the rising temperatures, but it will also bring some variety to your training and help to periodise your training across the year. All of this will help you to become a better, more well-rounded runner.”
One of her top tips is at the start of the summer do an all out 5km speed session, she recommends doing this with the 5K Finish Lines Audio Guided Run in the Nike Run Club app. Then throughout the next six to eight weeks keep pushing that pace with fartlek, interval and hill based sessions.
“As the summer winds down, book in another 5K time trial and see how far you’ve come. Even if your 2026 goal is to run longer distances, this type of speed-based training across summer will compliment your half or full marathon training and get you closer to your goals,” she says.
3. Plan Your Hydration It Can’t Be An After Thought
Morning runners, this is for you. If you’re someone who reaches for coffee before you head out on your run, put it down! In the hotter months, start rebuilding hydration as soon as you wake up. That starts with a full glass of water before you hit the coffee.
“Getting hydration post sleep is key to prevent putting yourself into a state of dehydration for the day, especially if you are heading out for a run… The first rule of hydration is to not only drink when you are thirsty. For many, our bodily cues can get swayed, and it can be hard to stay on top of hydration if you are only drinking when your body is telling you that you need to,” says O’Donnell.
When you’re on your run make sure to drink water and electrolytes in small amounts, but do it often. O’Donnell says a vest can be helpful to get access to water in small amount, but often, and easy access to electrolytes. If you don’t have a running vest make sure you know where the blubbers are on your route so you don’t put yourself at risk of dehydration.
“It is key to know when and where you will get water, and to plan to stop on the run – no one is judging your elapsed time on Strava, don’t worry. Post run you will likely be craving liquid, so prioritise electrolytes and water initially, and follow this up with a protein shake to aid in recovery as well,” she said.
4. Recovery Is Even More Important In The Hotter Months
If you’re putting in the kilometres on a hot summer day, it’s important to give yourself time to recover. This isn’t just from the run itself, but also from the prolonged exposure to heat and sun.
“I find the best initial recovery method is to jump in the ocean, a lake, river or pool if possible! Cooling the body down in water is a great way to speed up your recovery and get the body back down to a normal temperature. Floating in water can also help with blood flow and giving your body the time to replenish without any impact.”
O’Donell says you can’t underestimate the power of sleep. So if you’ve been running in the afternoon heat she gives you a guilt free pass to have a midday nap. You best believe we’ll be taking it.
5. Recognise Signs Of Dehydration And Heat Exhaustion
Sometimes you don’t recognise the signs of dehydration until it is too late, O’Donnell stresses that staying on top of staying on top of hydration early has to be a priority when you’re out there in summer.
“While on the run, if you are feeling like you are starting to slow down, if holding your pace is harder than it should be, if you are needing to stop often throughout the run, these are all signs that potentially you are being impacted by the heat and it is time to cool down,” she says.
“If cramping is becoming an issue on your run or if you are feeling a headache come on, these are also signs that you might be suffering from severe dehydration and/or heat exhaustion.”
She says a simple and reliable way to monitor your hydration is by checking the colour of your urine. It’s an easy (and free) indicator of whether you need more fluids (and let’s be honest, should probably be doing this whether you’ve been running or not).
Generally the rule is, the darker the colour, the more dehydrated you are, so keeping an eye on it throughout the day can help you stay on track.
6. The Fit Matters More Than Ever In The Summer Time
We all love a crop top and shorts for soaking up the summer, but chasing a tan during training isn’t ideal for your skin health. This is where a lightweight layer that lets you enjoy the sunshine while giving your skin the protection it actually needs comes in clutch.
“Finding an outfit that looks both cute and comfortable is key for summer running. The main elements to focus on are products that are sweat wicking,” she says.
Keeping your face protected is essential when you’re running in the sun, but make sure you’re choosing a cap that actually lets your head breathe. This is because most of your body heat escapes through the top of your head when you run, and we don’t want to be trapping heat in there.
O’Donnell recommends the Nike Fly Dri-FIT ADV Unstructured Reflective Cap, she says it gives you comfort and airflow as well as thinking about bright colours.
“The lighter the colours of your fit, the more this can help to prevent attraction of the heat from the sun and ideally stop you from feeling the effects to severely. Plus bright colours bring a whole new level of energy to your run too!”
7. Keep In Tune With Your Menstrual Cycle
The key female sex hormones, estrogen and progesterone, can influence body temperature throughout different phases of the menstrual cycle, which for some people can affect how they feel and cope with heat, especially during summer.
O’Donnell notes that progesterone is the dominant hormone in the luteal phase (the phase post ovulation) and is known as the pregnancy hormone.
“This hormone works with the hypothalamus, which is the part of your brain that regulates temperature, and it is known that some women’s body temperature increases 0.3-0.5 degrees Celsius during this phase of their cycle. As the body temperature is increased, heat tolerance can be impacted and it can make dealing with the summer heat even harder.”
She says it’s especially important to tune in to how your body feels, and if you’re in your luteal phase, take a few extra precautions to avoid overheating or dehydration by upping your electrolyte intake. You can hear O’Donnell speak more about running and your menstrual cycle on the Menstrual Cycle Run in the Audio Guided Run on the NRC app.
8. Consistency Is Always Key Even If It Looks A Little Different In Summer
Staying consistent is the key to improving your running year-round but that can get tricky as the seasons shift. Each brings its own challenges, and with the Australian summer now in full swing, it’s worth understanding what will keep you training in a healthy, sustainable way.
Most importantly, O’Donnell says it’s about finding a rhythm that lets you keep enjoying your runs, even in the heat and she has five tips to help you build that consistency.
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Have a training plan
Knowing what to do and when to do it is always helpful, but with goals shifting across summer, such as focusing on speed, this can help you to hit the key speed sessions and balance them out with long runs and easy running. Both NRC and Femmi are great ways to find a plan that is right for you. You can stop the guess work and rely on the experts.
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Be prepared with fuel and hydration
Maybe this means stocking your fridge weekly with electrolyte drinks or stashing your car with electrolyte powder but having easy access to the fuel and hydration you need to recover between runs is key to staying consistent.
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Find new routes safely
Summer means holidays! If you’re traveling somewhere new, make the most of your new routes but always tell someone where you are going. Turning on your live location with a loved one can make sure you are always safe.
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Kitting up for the conditions
Find the products that can help you to stay safe out in the hot conditions.
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Find a community!
Having others out on the trails, road or track with you is not only a great way to stay motivated but also bring a level of safety to your run too.
9. Be Mentally Flexible When The Heat Hits
Running in the heat can be mentally challenging. Your pace drops, your effort feels higher and sometimes the whole experience is just less enjoyable. But don’t let that put you off! It’s all part of it.
“Don’t beat yourself up if you have a ‘bad run’ or if things don’t go to plan. The heat can impact you a lot more than you would imagine, and it is important to acknowledge this. Take a flexible approach to each run and allow yourself to break up the longer runs. This is a good way to still get the KMs done in the heat without feeling the pressure of having to run non-stop even if it is incredibly tough.”
She says that water breaks are highly encouraged and even a jump in the ocean if that is accessible to you.
10. O’Donnell’s Cheat Code For Summer Running
Running is so much more than ticking off kilometres and O’Donnell says that when the heat makes everything feel a little tougher, it’s a great time to bring back the fun and treat it as a chance to explore.
“Australia in summer is a complete running destination! Make the most of this incredible country and get outdoors to discover different parts of your local area. There are hidden tracks and trails everywhere. Running should be an adventure and there is nothing more freeing than running in the fresh air, with the sun beaming down, connecting to nature. Just don’t forget to stay hydrated,” she said.
It’s pretty clear summer running isn’t about waiting for perfect conditions, it’s about making the most of whatever the weather throws at you. With a little planning, a flexible mindset and a few smart tricks up your sleeve, staying active through the heat is totally doable, and with the help of these tips it can even be pretty damn fun.
The post 10 Expert Tips For Running In A Scorching Aussie Summer appeared first on PEDESTRIAN.TV .
