3.15.2024
Essential Running Gear for Summer Training: Stay Cool and Comfortable
Every experienced runner knows they need to be prepared in cold weather, yet hotter temperatures, stronger UV rays, and changeable conditions can have just as much impact on an athlete’s performance.
Staying well hydrated, applying sunscreen, and being aware of the signs of heatstroke are key. Plus, wearing the right running clothes will keep you moving comfortably in the sunshine. Here are a few kit items that will help you make the most of the summer season.
Breathable Fabrics From Head to Toe
All-weather athletes can work up a sweat in any season, so as the heat and humidity rise, warmer body temperatures are to be expected during any training session. When choosing your summer running kit, look for items made from breathable fabric as these will help you maintain a stable core temperature and avoid drops in performance due to overheating.
For optimum comfort, items worn next to your skin should be breathable. A short-sleeved shirt or singlet that’s close-fitting and lightweight with minimal seams will leave you free to move. Quick-drying, stretchy, and with reflective details, they’re an essential item for any endurance runner.
Just as essential are shorts made from breathable materials. Two-layered shorts combine a fixed inner with a lightweight outer helping shorts to stay in place as you move, without leaving your skin feeling uncomfortable. Adjustable waistbands and stretchy fabrics are an extra layer of protection against chaffing, even on longer runs.
Sun Protection on the Move
Running in weather that boasts sunshine and blue skies may be the ultimate condition, yet UV rays can be dangerous if you’re exposed for long periods. For daily training sessions or endurance runs, having the right clothes and accessories will help protect your skin.
Runners might worry that wearing a cap and long-sleeve shirt will risk overheating. However, by choosing items made from breathable fabrics, you’ll remain cool and focused..
Mesh caps offer great all-round protection, particularly for long-distance or road runners. Lightweight mesh material means heat can be released from your head while giving you total coverage and the peak will protect your eyes from the sun’s glare. Plus, external seams and drawcord adjustment means runners can get a close, comfortable fit.
There’s no need to worry about clinging or damp fabrics when you choose GOREWEAR long-sleeve tees. The lightweight, quick-drying material wicks away moisture, keeping you cool and protected. Designed to stretch and with well-placed seams, the slim fit is streamlined, so you can run freely at the right temperature under the sun.
Lightweight Accessories
Once you’ve got your breathable base layers, having a few key accessories will help you stay comfortable and safe in the heat. Sunglasses are a must-have for keeping your eyes protected from glare and rays. A close-fitting sports pair with polarized lenses will stay in place while you focus on the road or trail ahead.
Long-distance runners will also need a water bottle, hydration belt, or a backpack with a bladder to keep them well-watered while they’re out training. Choosing shorts with pockets means you can take tablets or pouches with you to replace the electrolytes lost in sweat. This is essential for anyone looking to perform over a significant distance.
No matter how tempted you might be, running sockless will leave you with blisters and discomfort. Instead, opt for short-length trainer socks made from breathable mesh fabric. They’ll keep your feet dry and cool with extra support and good moisture management. Combined with a well-fitting pair of trainers, this will help avoid pain or rubbing as the feet expand and sweat.
As an endurance runner, you’ll also want to think about your underwear. When choosing a summer sports bra, look for a close fit and a mesh or breathable fabric. Combined with well-placed seams, this will avoid any rubbing or discomfort. Similarly, base-layer boxer shorts will help avoid chaffing, even over long distances.
As well as having the right kit, it’s important to keep some sun safety guidelines in mind.
Wear sunscreen: apply sports-specific sunscreen with maximum UV protection, ideally factor 50. Take the bottle with you, and replace it regularly to keep your skin safe.
Take regular breaks: on the hottest days, adjust your training sessions so you can rest and drink water. This will help you perform best and mean your schedule isn’t disrupted by sun-related illness.
Keep in the shade: wherever possible, run in the shade of trees or buildings. Don’t be fooled by windy, sunny days as, even in cooler temperatures, UV rays can have an effect, especially over several hours of exposure.
Run early or late: avoid training when the sun reaches its highest point. Going out early in the morning or late at night also means the temperature will be lower.
Following these tips means enjoying your sunny training session without risking heat exhaustion, dehydration, or sunburn.
Layering Without the Bulk
Even if there aren’t any clouds in the sky when you leave for your session, you can’t always predict when the weather will turn. To stay comfortable as temperatures change or rain showers come and go, have a few layers at hand. Key to summer layering success is breathable, lightweight items that won’t cause bulk or overheating.
Opt for a sleeveless base layer or close-fitting singlet as a starting point and layer on a long-sleeved shirt before you head out in the cool of early morning. Then, as you or the weather warm up, you can remove the top layer and carry it with you without feeling weighed down.
Taking a windproof and water-resistant outer layer is a good option for endurance runners who may encounter a shower. They’re also handy items if you’re planning on relaxing with friends post-run.
Easy to carry, quick to dry, and comfortable next to your skin, layering up with high-quality, breathable items will help you stay focused throughout your summer training session.