Training in Hot Weather
by Coach Fred Moore

running on the desert

Note: As an Amazon Associate I earn from qualifying purchases.

Each year I have written a note to the runners I coach in Arizona about training in hot weather. 

First, respect the weather we have in Arizona.  It is hot, and at times it is very hot. So how do you deal with that?

You could just not run in this weather or you could go to a health club and find a running machine, and there are many types.

But what do you do if you want to run outside?

It is best to run in the cooler times of the day. Go early in the morning.

Wear appropriate clothes. Light colors (white is preferred) and material that is cool.

Wear a hat.  A very high percentage of your body heat comes out through your head. A white hat is best.

Key Symptoms of Overheating

Be aware of the symptoms of overheating. Some are counter-intuitive.

Sweating is good, but the first sign of overheating is you stop sweating. The second sign is feeling cold or chilly and, last, is getting dizzy.

The first thing to do if you experience symptoms of overheating is to pour water on your head and upper body, and find shade to stand under until you cool down.

If you get dizzy, find shade, sit down with your head between your legs. If ice is available, get ice and put in on the back of your neck. 

How to Prevent Overheating

Cut down on your weekly mileage. The further you run, the higher your body temperature. Do easy running, maintenance running. Run on the shady side of the street! 

Go to altitude to train when you can. Flagstaff is best. Payson or Prescott are also good choices. The temps are more reasonable there in the summer heat.

Carry your phone with you when you run, so you can call someone if you get in trouble.  And don’t be afraid to walk if you feel too hot. 

Remember to drink plenty of fluids throughout your run.

Above all BE SMART!!!!  There is great advantage to training in hot weather, but some of the heat is extreme. Any temp over 110 degrees is extreme. 

Fred Moore is an acclaimed running coach and was named to the NJCAA Track and Field Hall of Fame in 1995 and to the Arizona Running Hall of Fame in 2012. During the past 40+ years, he has coached a few Olympians and numerous national champions.  He is currently the owner and coach of the Quest Running Club in Phoenix, Arizona. 

whole house water filtration system

Further reading . . .

Water Intoxication - Can Athletes Drink Too Much Water?

Return from Training in Hot Weather to Proper Hydration Basic for Sports and Fitness

If you would like to reproduce or republish this article or any other article on this site, feel free to do so but please include a reference or link to the article at 

Did you find this page helpful? Please share it . . .

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.

Sign Up for Our Monthly

50% Off Select Filtration Systems

Visitor Comments

"This was the best and most straight forward info on the net yet. I asked a question and got an answer that made sense. Thank you so much!" - Linderlinder

FINALLY!!! I have been wondering about this for years with no 'solid' answer. This is exactly what I've been wanting to know! Thank you for this share..." by Andy

"Thank you for the information, Nancy. I appreciate it. Your article and findings are very helpful,  referring to dehydration." -  Carolyn

"Lemon water is one drink both my wife and I can't drink. It upsets our stomachs. We are in our sixties and in very good healthwell, better health now that we drink about 2 liters plus of water each day. It has made so much difference to our digestive systems and recovery every day. Thank you for your website and effort." - Rod