Real-life tips for summer running

Let’s be honest: summer running can feel like a bit of a slog.

The sun’s blazing, the air is thick, your toddler refused to nap, and you’re already dreaming about your next ice cream before you’ve even stepped out the door. I love running, but when life is full and the heat is on, I definitely need a bit of a nudge.

If you’re finding it hard to stay motivated through the summer months, you’re not alone. Here are a few things that help me keep moving - without melting.

1. Ditch the All-or-Nothing Mindset

This one took me a while to learn. You don’t have to go far or fast for it to count.

A 15-minute jog/walk loop around the village? Brilliant. A run cut short because your legs feel like lead? Still a win. For me, summer running is all about lowering expectations and leaning into joy (and shade). If that means more walking breaks, so be it. Run/walk for the win.

2. Set Yourself Up for a Win (Hello, parkrun Saturdays)

Getting out the door for a run can be a bit of a scramble, especially when you're trying to wrangle a toddler and remember where you left your trainers. But one thing that’s helped me stay motivated is having a weekly routine, and for me, that’s parkrun on a Saturday.

It’s not always smooth, mornings are often a rush, but it’s become a little family ritual. James and Arthur come along to support, and Arthur rides his balance bike up and down the path, cheering on the runners with serious enthusiasm. Seeing his little face light up when I come into view, and getting that massive hug mid-run, makes it all worthwhile.

There’s no pressure to be fast, some weeks I manage a pretty decent jog, others it's a run/walk - sometimes more walk! It’s just about showing up, enjoying the atmosphere, and being part of something consistent and positive. Even in the heat, the parkrun community energy helps keep me going.

3. Wear Gear That Works With the Weather (Not Against It)

One of the biggest shifts I’ve made with summer running is learning to dress for comfort and fun, not self-consciousness.

Yes, that means wearing shorts even if my legs are pale, wobbly, or haven’t seen a razor in a while. And embracing bright, cheerful summer colours - I love a funky pattern! Because honestly? No one else is looking, and being comfortable in the heat makes all the difference between powering through a run or giving up after five minutes. Choose breathable fabrics, loose fits, and whatever makes you feel good enough to get out the door. I like a vest, shorts and a cap to keep the sun out of my eyes.

4. Make It Feel Good, Not Just ‘Good for You’

There’s something powerful about reframing a run as me time.

Yes, it’s exercise, but it’s also a break from emails, chores, and snack negotiations. Sometimes it’s the only time in the day that’s just mine. And even if the run itself isn’t amazing, I always feel better after moving my body and getting outside in nature. Often I find myself walking so it lasts a little longer, and I can put off returning to the chaos for 5 more minutes, but sssh, don't tell anyone...

5. Let the Routine Flex With the Season

Summer might not be the time for chasing PBs or piling on the miles. That’s OK.

Your running routine can, and should, flex with your life. Whether that’s shorter runs, swapping in strength sessions, or skipping a run entirely for a paddling pool play session instead… it all adds up.

One Last Thing

If you’re hot, tired, and juggling a lot: I see you. The run doesn’t have to be perfect. Just showing up (even when it’s sweaty and scrappy) is a victory.

And if you’re already dreaming of crisp autumn mornings, muddy trails, and layering up again I feel that too! We're off on holiday to the Peak District next week, where I’ll be swapping running shoes for hiking boots and hoping to get in some fun off-road adventures with the family. It’s always good to have something to look forward to!

How do you stay motivated in the heat?

Beki x