Whether you’re training for a fall marathon, maintaining your fitness through the hottest months, or simply enjoying those long evening runs when the day finally cools, proper summer running gear makes all the difference. With the right gear in your arsenal, summer running doesn’t just become bearable—it can be actually enjoyable! This comprehensive guide will walk you through everything you need to keep your summer running game strong, safe, and comfortable.
Let’s dive into the essential gear that will transform your summer running experience and help you log those summer miles with confidence! 😎
Clothing
In hot running conditions, your cotton shirts and shorts aren’t going to be the most comfortable for absorbing sweat or prevent chafing. Invest in clothing that is lightweight, breathable, and made from quick-drying material to help you wick away sweat during the summer heat.
🩳Shorts
Breathable running shorts with built-in liners are best to prevent chafing. Look for moisture-wicking fabrics like polyester blends that dry quickly and don’t cling when wet with sweat. I love a good 2-in-1 style that has compression (and a cell-phone pocket!) underneath for additional support, or, for long runs, spandex with long inseams.
🍈Sports bra
(^ that is a melon emoji LOL)
A supportive sports bra made from breathable, quick-drying material is the bra you’ll continually pull from your drawer again and again. I personally love racerback designs with a pocket and mesh panels for added ventilation. Remember that sweaty summer runs require materials that won’t cause irritation, so prioritize seamless constructions and flat-locked seams.
🎽Tanks & Tops
Loose-fitting, lightweight tank tops allow for maximum airflow while protecting your shoulders from direct sun. You can even buy tops made with fabric that has UPF protection, which are definitely worth the investment for long summer runs. Consider light colors that reflect rather than absorb heat, and designs with strategic ventilation zones under the arms and across the back.
🧦Socks
Summer is the season for blisters, which means having proper socks is uber important in summer running gear! Look for thin, synthetic blends specifically designed for running that wick moisture away from your feet and avoid cotton at all costs—once wet, cotton stays wet, which can lead to painful blisters.
Other Reads:
Accessories
The right accessories can dramatically improve your comfort during summer runs:
🧢Hat
A lightweight, breathable running hat or visor provides essential shade for your face and eyes. I personally prefer a visor in the summer as it keeps the sun off my face without overheating my head, but for rainy summer runs, a hat is great to have. I can’t recommend the Sprints hats and visors enough! I own a lot of different visor and hat brands, but invariably I always reach for my Sprints caps.
😎 Sunglasses
I swear wearing sunglasses makes me feel at least 5 degrees cooler when I run. The best running sunglasses have a lightweight frame that won’t bounce or slip when you sweat, and lenses that offer UV protection and enhance visibility in bright conditions. Polarized sunglasses can reduce glare from reflective surfaces like water or pavement.
I’ve tried both these brands and have loved both. My two tips are: always wipe/wash the sweat off the glasses after a run, and store the glasses in the case when not wearing them. They’ll last 3 times longer if you do.
🏃♀️Running belt
Okay, by now you probably know my obsession with cell-phone pockets BUT a sleek running belt really comes in handy when you have four gels, a phone, and a car key all to store for your long run. Some models include small water bottles or hydration systems for shorter runs where a full hydration pack isn’t necessary.
💦 Sweat-wicking towel
Keep a technical, quick-drying towel in your car and save your future self (or your partner) from a sweaty driver’s seat after your morning trail run. Unlike regular cotton towels, these specialized options can absorb sweat efficiently without becoming sodden, making your drive home much more comfortable. They also come in handy to wipe away some sweat before the drive home.
Hydration & Fuel
Proper hydration is so critical in hot weather, this category is a MUST.
🧂Electrolytes
When you sweat, you lose essential minerals that need replacing, primarily sodium, magnesium, and potassium. Electrolyte tablets, powders, or ready-to-drink options help maintain proper fluid balance and prevent cramping. Everyone online seems to take their electrolytes immediately after they wake up, but there’s really no bad time to take them. I try to have some the day/evening before a big summer long run and immediately after to prevent cramps.
I’d recommend trying sample packs like the ones here to figure out what brand you like best.
🍞 Carbs
For summer runs longer than an hour, it’s essential to intake some easily digestible carbohydrates for proper energy maintenance. In really intense heat, you may find you need to adjust intake to the heat, maybe intaking more often in smaller amounts.
You can take carbs in liquid or solid form. Some people just eat sugary candy. (I tried this and the candy stuck to my dry mouth horribly, so definitely test it before you’re stuck with only Skittles for 2 hours.) The carb source I used for my ultra-marathon was Tailwind, a liquid carb source, and I highly recommend it. Ten miles in, I swear the Coke flavor tasted just like the soda. For my marathon I used gels and they worked great too.
🦺 Hydration Vests
For runs longer than an hour, consider a hydration vest or backpack that allows you to carry water hands-free. I ran my 31 mile ultra holding a water bottle, and I so wish I had had a vest or backpack to carry my water and carbs. Modern designs are lightweight and fit snugly to prevent bouncing, with multiple pockets for storing fuel and essentials. Some even feature insulated compartments that help keep your water cool longer.
Skincare
For graceful aging and skin health, it’s a necessity to wear sunscreen during a summer run. (This is what I’m repeating to myself every time I feel too lazy to apply sunscreen before heading out the door.)
🌞 Sunscreen
Look for a non-greasy, sweat-resistant sunscreen with at least SPF 30 and has sport-specific formulations that won’t run into your eyes when you sweat. Apply generously to your face, neck, shoulders, hands, and ears (plus anywhere else you want to protect) about 15 minutes before heading out. Stick formulations for your face are great at preventing stinging eyes.
For longer runs, carrying a small stick or wipe-on sunscreen for reapplication can prevent painful sunburns. Unfortunately, even on cloudy days, harmful UV rays can damage your skin, so sunscreen is essential year-round.
Electronics
These are more optional items, but I’ve found certain technology can majorly enhance a summer running experience:
⌚ Watch
Hi, I’m Andrea, and I’m addicted to my GPS watch. I use this thing for everything. Did you even run if you didn’t log it on your watch? Jk, but also, you will find me postponing my run to wait for my watch to charge rather than running without it. I swear by my Garmin Venu2, but I previously used the Forerunner and loved it too. The Forerunner is a great GPS watch for beginners, while the Venu is perfect if you like to do a lot of different activities like strength, yoga, pilates, or HIIT cardio.
❤️ HR Monitor
Monitoring your heart rate during summer runs helps ensure you’re not pushing too hard in the heat. My heartrate monitor is crucial for me to keep my easy days easy and ensure I’m not drifting into Zone 3 or 4 on an easy day. It also helps me keep workouts controlled on hot days, even if the heat means going at a slower pace than I expected.
I can’t speak highly enough of my Coros heart rate monitor. It’s comfortable, has a long battery life, and very easy to use. It connects to my Garmin watch seamlessly!
🎶 Sweat Resistant Headphones
If music motivates your runs, invest in waterproof or sweat-resistant wireless headphones. Look for models with secure fits that won’t budge even when you’re dripping with sweat. Some runners prefer bone-conduction headphones that don’t block your ears, allowing you to remain aware of your surroundings while still enjoying your playlist, which is so important for women no matter where you are or when you run.
Post-Run
🩴Sandals
The first thing I want to do after any run is take off my running shoes. This is probably because your feet swell from the heat and impact, so the shoes that fit well at the beginning of the run now might feel a bit tight. These are some of my favorite shoes to slip into immediately after my run:
👕Clean shirt
Going to brunch right after your run? Or, let’s be real, feeling lazy and want to hang out without showering right away? (Been there.) Trade your sweaty top for a baggy cotton shirt.
🧦Fresh socks
In the summer, you can obviously go without socks, but if I’m going somewhere I love the feeling of putting on a fresh pair of soft socks (not to mention they hide the smell of my feet!) Here are some great options:
Final Note
Summer running isn’t for the faint of heart (though neither is running any time of year!). Even with all the right gear, sometimes the smartest decision is to adjust your expectations or timing. But maintaining your training through the summer months—safely and comfortably—sets you up for success for fall racing or general health and happiness. The right gear makes reaching your running goals actually enjoyable.
By investing in quality summer running essentials, you’re investing in your comfort, safety, and performance during the most challenging running season. Stay cool, stay hydrated, and enjoy those summer miles!
What summer running gear has made the biggest difference in your hot-weather training?