Best running gear for summer heat

A popular running phrase goes: Winter miles = summer smiles.

But as important as base training over winter is, you can just have summer smiles. There’s nothing quite like running in the sun. And it certainly beats running in the cold, dark, rainy British winter (I’m sorry February, but I don’t miss you).

If it’s sunny out and it’s summer, chances are it’s also hot. Running in the heat brings its own challenges. Just ask anyone who ran the London Marathon this year. Strava data showed that over half of runners “bonked” — meaning in this case, a slowdown of 10 per cent or more in the second half of the race. Partly this was because the relatively hot temperatures (plus the lack of cooling breeze) meant runners really suffered.

When the going gets hot, you need to adapt. One way to do that is by making sure you have the right gear, both to wear and to consume.

Lightweight, moisture-wicking fabrics should be your first port of call. Moisture-wicking clothing has been a godsend for sports (cotton gets very heavy when wet), and they’re in their element when the temperature rises. Once you’ve confirmed that, look for fits that are light on the skin and ideally light in colour so they don’t draw too much heat.

Less is more, too. When it comes to shorts, especially, the less fabric you have covering you, the better for feeling comfortable in the heat. This runs up against the problem of feeling uncomfortable in short inseams. It’s all about finding a balance that works for you. If you’re feeling a little shy, though, try to recall what the last three people you saw running were wearing. Surprisingly hard, isn’t it? That’s because most people don’t really register what others are wearing — which is a boon if you’re worrying about a short cut.

Sunglasses and hats are also a major help. Sunglasses with UV protection reduce glare, and hats block out the sun. Manufacturers have developed some seriously lightweight products, too, which is again a major help when trying to stay cool and comfortable.

Water? Simply not good enough. Harrumph. While that’s not quite true (water is more than sufficient, obviously), electrolytes can be a major help in the heat. They help you replenish salt lost in sweating and also may prevent painful cramping. You’re looking, unsurprisingly, to drink before and after — and possibly during, depending on the length of your run. I tend to think of electrolytes as concentrated water — they do a similar job, just very efficiently. Others would argue they do a lot more than just water does, but either way, they’re a handy thing to have in your arsenal for when it’s hot out.

That said, it’s the clothing and apparel that will be your first port of call.

Shop the best kit for running in hot weather below