Summer in Vermont brings lush green trails and lakeside breezes, but it also introduces high humidity and sudden temperature spikes. Staying safe and maintaining your training during these warmer months requires a few strategic adjustments. We are here to help you navigate the unique challenges of our local summer climate with ease and confidence.

Prioritize Strategic Timing

We recommend scheduling your summer runs during the early morning hours or late evenings to avoid peak solar intensity. Vermont’s humidity can feel particularly heavy during midday, which significantly increases the physiological strain on your body. By planning your routes before the sun fully peaks, you ensure a much cooler and safer training experience for everyone.

An Early Start (PC: Lee Krohn)

Master Hydration and Electrolytes

Proper hydration is about more than just drinking water; it involves balancing your electrolyte levels to prevent cramping. We encourage runners to carry handheld bottles or hydration vests, especially on humid Green Mountain trails where sweat evaporates slowly. Incorporating salt tabs or electrolyte mixes helps us maintain peak performance and prevents dehydration during those long, scenic Vermont miles.

Rehydrating After Summer Series (PC: Lee Krohn)

Choose Breathable Technical Gear

Wearing the right fabrics makes a massive difference when Vermont’s dew point rises. We suggest opting for lightweight, moisture-wicking synthetic materials that pull sweat away from your skin rather than heavy cotton. Lighter colors reflect sunlight better, and adding a ventilated cap or visor helps our community stay shielded while maintaining airflow during intense summer training sessions.

Runners Before The Parkway Mile (The Shortest Race on the Longest Day) (PC: Lauren Miller)

Listen to Your Body

It is vital to adjust your pace and expectations when temperatures climb above seventy degrees. We believe in the power of effort-based training rather than strictly following GPS splits during a heatwave. If you feel dizzy or excessively fatigued, we urge you to slow down or transition to a walk to ensure your long-term health.

Embracing these summer running tips helps us stay consistent while enjoying the stunning beauty of our Vermont landscape. Whether you are training for the Vermont City Marathon or enjoying a casual loop through Burlington, RunVermont is committed to supporting your journey. Join us at our next local event to test your progress or reach out to our team for personalized coaching resources and community support.