Staying Cool for the Summer  

As sweet as summertime is, the summer months can also bring some serious heat. Hot temperatures and humidity can be challenging for outdoor activity, especially running or walking. Due to COVID-19 restrictions, outdoor exercise may be Check out some of these helpful tips to beat the heat and crush those #IndyVirtualChallenge miles!


Man Running on Side of Road


Get out when the temperatures are cool  

Long summer days can be extremely hot. However, mornings and evenings tend to be more generous with cooler temperatures. Try getting your activity completed in the early morning hours or after sunset for some relief from the summer heat. Be sure to check your local news or favorite weather app to be aware of changing temps or incoming storms! 


Wear loose fitting, light colored gear 


Wearing loose gear, such as synthetic fabric, that doesn’t hug your body can allow a breeze to cool you off while exercising in the heat. Light colors can reflect the sun away from your body, rather than absorbing it. 


Hydration, hydration, hydration 

Perhaps the most important key to beating the summer heat is staying hydrated. Hydration is essential for combating the summer sun, especially when exercising.  It is important to remember to stay hydrated before, during, and after your physical activity. Try drinking at least 8 ounces of water or sport drink every hour before exercising. You may also want to consider bringing fluids with you on your run or walk with a water belt or pouch. If you prefer not to carry fluids, consider stashing water bottles along your route or stopping at water fountains. Check out Runner’s World hydration page for more helpful tips.  


Thirsty man drinking water during training in park


Run near water, in the grass or in the shade  

Bodies of water such as rivers, lakes, and oceans can create a cool, slight breeze to cool you off while exercising. Running or walking in the grass or in the shade can also help conquer the heat. Asphalt tends to retain heat and radiate it back upward, sweltering you in the summer heat.  


Smear the sunscreen  

Sunscreen is a must in the summertime. Not only does sunscreen combat harmful ultraviolet rays, but can also keep your skin and body temperature low. SPF 30 or higher is recommended, even on overcast days!  

 Adjust your pace  

Though it may not be preferable, adjusting your pace could be necessary. Every five-degree rise in temperature above 60 degrees Fahrenheit can slow your pace up to 20 to 30 seconds per mile. If you’re a runner, you also might want to consider mixing in some walking to cool off.  


 Your #IndyVirtualChallenge miles aren’t just for the summer! Register today for the Indianapolis 500 Mile Challenge, presented by Clif Bar, benefitting the 500 Festival, or the Indianapolis Freedom 100 Mile Challenge, and complete your miles through December 31, 2020. Learn more at  

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