This is me after a long, sweaty run. My visor is soaking wet, but I'm feeling good!

What I like about this Buff Run Pack Visor is it's a wide, comfortable headband and a visor all at once. The brim protects my face from the sun. The headband keeps the sweat and sun out of my eyes. It works well with thick hair.
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The visor is super light weight, but it stays put. I don't have to adjust it while I'm running. It folds into a small ball without losing it's shape. That makes it perfect for hot Summer runs (and travel!).

Keep reading for my 5 tricks for keeping a cool head on a hot run. It's time to add these to your routine as the temps and humidity keep climbing. Stay cool, runners. Stay cool!

Hooray! Drinking fountains, splash pads, and water fountains are on in public parks again. That means you can add a cooling step to your water stops. Rinse your hat or visor in cool water then return it to your head. Don't ring it out entirely to keep you cool longer.

I love BUFF Multifunctional Neckwear all the time, but I'm a super fan during the Summer.

​Every year I tell anyone who will listen that a BUFF ice necklace is the way to stay cool while running, hiking, or mowing the lawn. Here are the step-by-step ice necklace directions.

Hydration doesn't only happen just before or during your run. To truly treat your body right, you should always be hydrating.

Take in extra fruits and juices add to your hydration. If you sweat a lot or run long, make sure you add electrolytes to the menu.

You Might Also Like: How to Run in the Heat of Summer

Join the Chase the Sun Buff Challenge for free on Strava. It's a Summer Solstice Challenge for runners, walkers and hikers. All you do is move for 206 minutes between now and June 21st. Log your miles on Strava to earn a 30% OFF Buff reward!

This year's summer solstice is 20th June. So, the time challenge is inspired by the date: the 20th day of the 6th month. When you complete 206 minutes between June 1-21 to celebrate the official start of summer you qualify for a 30% discount on selected BUFF® products.

Are you ready to chase the sun? Click the button below to sign up now!

There's a video version of this advice on my Instagram account.  ​

Last Saturday, I ran a 10K in 66° weather with just 51% humidity. We've enjoyed mild temps in St. Petersburg this Spring, but that changed today.

​Summer is coming, and the forecast for Saturday's Run For All Children 10K is 81° and 77% humidity. That's a big difference — time to increase your fluids so you're ready to running in the humidity!

Lightweight, sweat-wicking clothing will help your body regulate heat during the race. A hat and sunscreen help, too.
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Watermelon, apples, oranges, and berries all help you stay hydrated, and can be more appealing than plain water.
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This will be the 4th Annual Race for All Children. It's my first time running it. I'll post a review next week.

#hydration #runners #dtsp #runstpete #runtampa #sarasota #bradenton #sunshineshere #florida #runforallchildren #10K #5k #JHACH #runchat #bibchat #runtampabay #thisoldrunner

We're halfway through Summer in Florida. It really doesn't cool down here until late September or October. So, there's plenty of time to try these tips to beat the heat on your next run.

I didn't think so! Here you go:

• Wrap ice cubes in a bandana (or other lightweight material) and tie loosely around your neck. This does the same thing more expensive gel wraps do by cooling the pulse points around your neck. It also protects the back of your neck from sunburn. Another option is to tie it around the brim of your hat to keep your head cool.
  
• Freeze a wet sponge and put it under your hat while you run. You should always wear a hat to protect your face from the sun, but you don't have to be a hot head. I also tried a washcloth, but I liked the sponge better.
  
• Soak a cotton baseball cap in water and put it in the fridge overnight. Wear it when you run to keep your head cool. Cotton hats work better than tech hats for this because they hold more moisture.
  
  

I've been trying different ways to stay cool all summer. Some ideas have failed miserably, but these 3 hot weather hacks are keeping me happy. I hope they work for you, too.

Feel free to share your own tips in the comments.

Summer in Florida means it’s 80º by 8 am.
 
The heat index (what the temperature feels like to the human body when relative humidity is combined with the air temperature) means it feels much hotter. Add another 20 degrees from exertion when you’re running, and your risk for Heat Exhaustion is a real concern.
 
What can you do if you’re running a Fall race and need to train during the hottest months of the year?

Ease into Summer Heat
It can take 2 weeks to acclimate to the heat of summer. The best idea is to SLOW DOWN. Run slower and gradually increase your workout distance and speed once your body is used to the higher temps.
 
Run Early or Run Late
Run outside at the coolest time of the day. If possible, run before 10 am or after 6 pm. It will still be warm, but your risk for heat exhaustion will decrease.
 
Run by Effort, Not Time
Don’t pay any attention to pace time. Leave your watch at home and turn off your app notifications. Run by feel and don’t worry about speed. Trust me, you’re getting a workout. Accept that running slower is the best idea.
 
Take Walk Breaks
Try intervals with walk breaks. You may want to switch to the Galloway Run-Walk method during the heat of the summer. A Run-Walk routine lets you log your miles without over doing it.

Plan Your Route
Avoid direct sunlight. Stay off blacktop road surfaces. If possible, run on a shaded trail. Plan your run to include lots of shade and water stops.

Wear Sun Protection
Don’t you dare run without sunscreen! If your skin gets sunburn it can't sweat properly. Wear a hat and sunglasses to protect your face and eyes.

Run Near Water
I love workouts by the lake. The same goes for the beach. Running near water brings the temperature down and offers cool breezes. Plus, you can swim after your run to cool off.
 
Make Sure You Are Hydrated BEFORE You Run
Drinking a bunch of water right before a workout won’t do it. You need to stay hydrated day-to-day for your body to function at it’s best in hot weather.  Read this: Are You Hydrated?
 
Remain Hydrated While You Run
Drink every 20-30 minutes during a run. Don’t forget your electrolytes. If you run for an hour or more, drink a sports drink or electrolyte water to replenish your body. For cool water during your run, fill a bottle half full of water and freeze until it’s solid ice. Add water or sports drink just before you head out the door. Carry your water, or stash it along your route. Staying hydrated helps your body cool itself.

Take it Inside
If you don’t want to slow down, then you should run inside on a treadmill in air-conditioned comfort during the summer months.

Know the Warning Signs for Heat Exhaustion
Headache, dizziness, muscle cramps, clammy skin, nausea, vomiting, weakness and fatigue could all be indicators that you have Heat Exhaustion.
 
The biggest danger is that you can become disoriented and not realize you are overheated. Heat exhaustion can lead to a heat stroke if your body’s temperature regulation fails. That’s why it’s so important to acclimate slowly, and pay close attention to hydration.
 
If you start to feel queasy while running in the heat, immediately hydrate with water and electrolytes, then move to a cooler environment — inside in AC is best.
 
There is no reason to risk your health. Respect the heat!
 
If you take your time to acclimate, and are careful about hydration, you can run all summer and be ready for your Fall races. The bonus you'll get from summer running is that when the temperatures subside, you’ll easily run faster in cooler weather.