Sweating Buckets This Summer? Middle Trail’s Fun Survival Guide to Running in the Heat

Jul 28, 2025

Summer running hits differently with the sun blazing, sweat pouring, and the asphalt sizzling. If you’ve ever returned from a run looking like you jumped in a pool fully clothed, you’re not alone (we’re right there with you 😅). The good news? Just because the temps are climbing doesn’t mean your mileage has to take a dip. Whether you're training for a fall race or just out there vibing with your playlist and the pavement, here are 5 fun and effective ways to beat the heat while running this summer.

1. Become BFFs With Your Freezer

We all know hydration is crucial before hot summer runs, but let’s add a refreshing twist to your routine! Here’s your new pre-run ritual for the summer: pop your water bottle, socks, hat and a small towel in the freezer for 20-30 minutes before you head out. Here’s how these frozen essentials will level up your run:

Frozen Water Bottle: Delivers incredibly refreshing sips that keep you hydrated mile after mile.
Frozen Socks: Help keep your feet cool on that sizzling pavement.
Frozen Hat: Not only protects your face from the harsh UV rays, but also keeps your scalp nice and cool as you run.
Frozen Towel: Drape it around the back of your neck to help keep your core body temperature down as you power through your run.

2. On-the-Go Ice Cube Rescues

Here’s another clever trick, courtesy of MTRC Co-Founder, Kayla: ice cubes are your best friend on a hot run! Whether you strategically map your route past your house, a Dunkin Donuts, or any other kind establishment willing to share their ice, having some on hand mid-run can be a game-changer. Once you have those icy gems, try these two ideas:

Pop ‘em in your running vest, shirt or sports bra: Yep, it sounds a little weird, but this direct contact helps cool your core body temperature while you run.
Rub them on your wrists or inner elbows: These spots are close to your blood vessels, helping to cool your blood faster as it circulates.

And for an extra boost of instant relief, carry a personal mister - you know, like the kind your mom gave you at Disney World! A quick spritz of cool water on your face and neck can make a huge difference when the heat is really cranking.

Basically, if you can freeze it and it won’t harm your skin, it’s fair game for cooling down. Your body temperature will definitely thank you!

3. Strategic Route Planning for Coolness

Beyond what you wear and carry, your running route itself can be a powerful tool against the summer heat. Think of your neighborhood as your personal cooling playground and plan your mileage strategically. Run smarter, not harder:

Chase the Shade: Prioritize routes with ample tree cover, tall buildings or natural shade. Running on the sunny side of the street can feel drastically different from the shady side, so plan to stick to the cooler path whenever possible.
Embrace Water Features: Map your run to pass by splash pads, public sprinklers, or even friendly neighbors’ sprinklers. A quick dash through a spray of cool water can provide instant relief and a fun refresh.
Pit Stops for H2O: Design your route to swing by places that offer free water refills like Starbucks, local cafes or public parks with water fountains. Alternatively, plan to loop your house or car where you can stash a cooler with icy drinks, extra ice cubes, a cold towel or even a popsicle for a mid-run snack. This allows you to carry less on your run and get a cold top-off.
Run Along Water: Running along creeks, rivers and lakes can help create small, cooler microclimates, often with a gentle breeze to help keep you cool during your run.

4. Make it Playful

Heat can certainly zap your motivation, so let’s make summer running more playful and fun! Try these ideas to keep your spirits high and your mileage going:

Sweat Bingo: Create a bingo card with squares like “Ran in 90°F+,” “Drank from a garden hose,” “Finished a run before 6 AM,” “Ran through a sprinkler,” or “Spotted someone else running with a frozen towel”. See how many squares you can check off throughout the summer!
Coolest Route Challenge: Team up with friends and compete to discover the shadiest, breeziest, or most water-feature-filled running route in your area. Share your findings and see who can master the ultimate cool course. Bonus points for routes with public fountains or misting stations!
Summer Running Scavenger Hunt: Create a list of summer-themed items to spot on your run. Think "someone walking a dog with a bandana," "a brightly colored inflatable pool toy," "a popsicle stick on the ground," or "a lemonade stand." Snap a quick pic (if safe!) when you find each one!
Cool Reward Finish: Plan your route to end with a super refreshing reward. Head straight to the pool, a splash pad, or your favorite ice cream spot right after your run to celebrate your effort.

5. Post-Run Frozen Bliss: Your Ultimate Cool-Down

After conquering a hot summer run, your body craves a quick and effective way to cool down and recover. Beyond just rehydrating, indulge in these frozen delights and recovery tactics that make the heat worth it!

Electrolyte Popsicles: Ditch the sugary treats and make your own electrolyte-packed popsicles. Simply freeze your favorite sports drink, coconut water, or a homemade electrolyte blend into molds. They're a delicious way to replenish fluids and essential minerals lost through sweat.
Frozen Smoothies & Coffee Drinks: Blend up a frosty smoothie packed with fruits, protein, and a liquid base like milk or water. For a jolt of cool energy, pre-brew your coffee, let it cool, and then blend it with ice, milk, and a sweetener for an instant iced coffee treat.
Kid Pool Ice Bath: Don't underestimate the power of a makeshift ice bath! Fill a clean kid's blow-up pool with cold water and a few bags of ice. Even just 10-15 minutes of submerging your legs can significantly reduce muscle inflammation and speed up recovery. It's a surprisingly refreshing (and fun!) way to combat the heat.
Frozen Fruit Bombs: Keep a stash of frozen grapes, berries, or banana slices in your freezer. They make for a perfect, easy-to-digest, and instantly cooling snack that also delivers quick carbs to aid recovery.

These frozen post-run rewards are more than just treats; they're essential tools to help your body recover faster, feel refreshed, and get you ready for your next summer stride.

Summer running might feel like a sweaty slog, but with the right tricks, it can also be your secret weapon. From frozen gear hacks and strategic cool-down routes to playful challenges and post-run frozen treats, these small shifts can make a big difference. Stay smart, stay hydrated, and don’t forget to keep it fun!