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Running in the Texas Heat: Strategies for Success

Running in the Texas heat presents unique challenges, but with the right strategies, you can continue your training safely and effectively. At Physiophyx, we understand the impact extreme temperatures can have on your body and your performance. Here are some expert tips from our physical therapy team to help you navigate the heat and keep your running routine on track.

1. Prioritize Hydration

Hydration is crucial when running in hot weather. Begin hydrating well before your run by drinking water throughout the day. During your run, carry a water bottle or use hydration packs. For runs longer than an hour, consider sports drinks to replenish electrolytes lost through sweat.

Tip from Our PTs: Monitor the color of your urine. Light yellow indicates good hydration, while darker shades suggest you need more fluids.

2. Choose Optimal Running Times

Avoid the midday sun by running early in the morning or late in the evening. These times not only offer cooler temperatures but also reduced humidity levels, making your run more comfortable and less strenuous on your body.

Tip from Our PTs: Plan your routes to include shaded areas and, if possible, run on trails or paths that are cooler than asphalt or concrete.

3. Dress Appropriately

Wear light-colored, loose-fitting clothing made from moisture-wicking fabrics. These materials help to keep sweat away from your skin and aid in cooling your body. Don’t forget a breathable hat and UV-blocking sunglasses to protect your face and eyes from the sun.

Tip from Our PTs: Apply sweat-resistant sunscreen to exposed skin to prevent sunburn, which can impair your body’s ability to cool down.

4. Listen to Your Body

Heat can exacerbate fatigue and dehydration, so it’s essential to pay attention to your body’s signals. Symptoms like dizziness, nausea, excessive sweating, or a rapid heart rate are signs that you should stop running and cool down immediately.

Tip from Our PTs: Incorporate walk breaks into your runs and gradually acclimate to the heat by increasing your exposure over a week or two.

5. Adjust Your Expectations

Running in the heat can slow your pace and increase your perceived effort. Accept that your performance may not be at its peak and adjust your training goals accordingly. This approach can help prevent overexertion and reduce the risk of heat-related injuries.

Tip from Our PTs: Use a heart rate monitor to keep your effort in check and ensure you’re not overdoing it.

6. Implement a Cool Down Routine

After your run, focus on gradually lowering your body temperature. Find a cool, shaded area to rest, and hydrate with water or an electrolyte drink. Stretching can help prevent stiffness and promote recovery, but avoid doing so in direct sunlight.

Tip from Our PTs: Use cooling techniques such as a cold, wet towel on your neck or wrists to speed up the cooling process.

7. Strengthen and Condition

Regular strength training can enhance your running efficiency and reduce the risk of heat-related injuries. Focus on exercises that build your core, and legs, and stabilize muscles. Additionally, improving your overall fitness can help your body adapt better to the heat.

Tip from Our PTs: Include exercises like squats, lunges, and planks in your routine. Our physical therapists can create a personalized strength training program tailored to your needs.


Running in the Texas heat requires careful planning and attention to your body’s needs. By staying hydrated, dressing appropriately, listening to your body, and incorporating strength training, you can maintain a safe and effective running routine all summer long. If you experience any discomfort or injuries, don’t hesitate to reach out to our team at Physiophyx for expert advice and treatment.

Stay safe and enjoy your summer runs!

At Physiophyx, we’re committed to helping you achieve your fitness goals while prioritizing your health and safety. For more tips and personalized guidance, visit our blog or schedule an appointment with one of our experienced physical therapists.

Shamaine Physiophyx PT

Dr. Sharmaine Longsworth

DPT, CIDN, Owner and Founder of Physiophyx PT

"We Help People Get Rid of Pain & Injuries and Return to an Active Lifestyle Without Pain Meds, Injections, or Surgery."
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