Seattle might not be known for scorching summers, but when the heat does hit, it can catch even the most seasoned runners off guard. Warm temps, long sunny days, and the temptation to log extra miles can quickly lead to dehydration, overuse injuries, and burnout. Especially if your body isn’t properly prepped for heat-based training.
At Seattle Rehab Specialists, we work with runners of all levels. From weekend joggers around Green Lake to competitive half-marathoners, we help them run smart, stay injury-free, and recover stronger. As physical therapists, we’re big believers in listening to your body and adapting your training for seasonal conditions. So let’s talk about how to keep running safely during Seattle’s warmer months.
☀️ 1. Time Your Runs Wisely
Peak heat hours (11 AM to 4 PM) can significantly increase your core body temperature, leading to faster fatigue and increased risk of heat illness. Running in the early morning or later in the evening, when temperatures drop and the sun is lower, helps your body perform more efficiently.
PT Tip: Consider checking the hourly forecast and local air quality index before planning your run. Even a few degrees cooler makes a huge difference on your joints and overall exertion level.
💧 2. Hydration = Injury Prevention
Hydration isn’t just about comfort. It directly affects muscle function, joint lubrication, and cardiovascular efficiency. Even mild dehydration can reduce your endurance and increase the likelihood of cramps, muscle strains, and overheating.
Before your run: Drink 16–20 oz of water 1–2 hours beforehand.
During your run: For runs over 45 minutes, consider hydration chews or handheld bottle with an electrolyte drink or hydration drink mix.
After your run: Replenish with a balanced mix of water, sodium, and potassium.
PT Tip: Dehydrated muscles fatigue faster and don’t absorb impact as effectively, increasing your risk of injury over time.
🧠 3. Adjust Your Expectations—and Your Pacing
Running in the heat is physiologically more demanding. Your heart rate rises faster, your perceived exertion increases, and your performance naturally dips. That’s normal.
Slow your pace, lower your mileage if needed, and focus on effort rather than numbers. Give your body the grace it deserves, it’s working overtime to keep you cool.
PT Tip: Overtraining in the heat is a common cause of tendinopathies (like Achilles tendonitis or runner’s knee). Pushing through heat fatigue often leads to injury later.
🌳 4. Choose Cooler, Softer Routes
Avoid long stretches of asphalt or concrete on especially hot days, as these surfaces can radiate heat and amplify your body temperature. Instead, opt for shaded trails or gravel paths that are gentler on your joints.
Great options in Seattle include:
- Washington Park Arboretum
- Discovery Park Loop
- Ravenna Park
- Seward Park Waterfront Trail
PT Tip: Running on softer ground reduces repetitive impact and helps you maintain better form over longer distances.
🧊 5. Prioritize Your Cooldown Routine
Heat increases muscle fatigue and tightness, which can sneak up as delayed soreness or strain the next day. Cool down with 5–10 minutes of walking followed by static stretches for your calves, hamstrings, quads, and hips.
If you’re especially flushed, use a cool compress, ice bath, or cold shower to bring your core temperature down safely.
PT Tip: Stretching while your muscles are warm helps prevent tightness and supports joint mobility long-term, crucial for high-mileage runners.
🔄 6. Cross-Train to Avoid Burnout
Running in high heat every day can lead to mental and physical exhaustion. Cross-training helps you stay active while giving your joints and tendons a break.
Try incorporating:
- Swimming
- Cycling indoors
- Pilates or yoga
- Strength training (especially glutes, core, and calves)
PT Tip: Cross-training can actually improve your running performance by strengthening underused muscles and improving body control.
🚨 7. Know the Warning Signs of Heat-Related Illness
If you experience any of the following, stop running immediately:
- Dizziness or lightheadedness
- Nausea or vomiting
- Confusion or disorientation
- Weakness or excessive fatigue
- Hot, red, or dry skin (even without sweating)
These could be signs of heat exhaustion or heat stroke and should be taken seriously.
🏥 When to See a Physical Therapist
If you’ve noticed:
- New or worsening joint pain
- Tightness that won’t go away
- Reduced range of motion
- Aches that linger more than 2–3 days
…it’s time to book a PT appointment. Early intervention can prevent minor issues from turning into major setbacks.
At Seattle Rehab Specialists, our PTs specialize in working with runners, helping you build resilience, improve form, and recover faster. So you can keep doing what you love, year-round.
✅ Final Takeaways
- Run early or late to avoid peak heat
- Hydrate before, during, and after
- Slow your pace—your body is working harder
- Cross train to avoid overuse injuries
- Cool down and stretch to aid recovery
- Watch for signs of heat stress
- Listen to your body and don’t ignore persistent pain
👟 Ready to Run Smarter This Summer?
Book a running assessment or injury consult with one of our specialists. Whether you’re training for a race or staying active for fun, we’ll help you run stronger, longer, and without pain.
📍 Based in Seattle and proudly serving our local running community.