Running and Pilates in the heat
It’s heating up again in the UK! Sunshine can lift our mood and often makes it feel easier to head out for a run or roll out the mat for Pilates. But running and Pilates in the heat with these hotter days becoming more frequent and often more intense than we’re used to it’s completely normal to feel that the heat is affecting your routine.
If your usual run feels harder, or your energy for workouts is dipping, you’re not alone. Our bodies aren’t always adapted to move well in high temperatures but with a few smart adjustments, you can continue exercising safely and confidently throughout summer. And Pilates? It might just be the key to helping you stay strong and supported, even when the heat rise.
What Happens to the Body when running and Pilates in the heat.
Understanding what’s going on in your body can help you adapt, especially if you’re 40 or over and more mindful about recovery and wellbeing.
Increased Heart Rate:
Your heart works harder in the heat to redirect blood to the skin’s surface to release heat, while still trying to send enough oxygen to working muscles. This means your heart rate rises more quickly even if you’re doing your usual routine.
More Sweating = More Fluid Loss:
Sweating is how your body cools itself down, but it also means you lose more fluid and electrolytes, increasing the risk of dehydration, cramps, or fatigue.
So, if your Pilates or running sessions feel tougher, it’s not in your head it’s your body working extra hard to keep you safe. That’s why it’s essential to listen, adapt, and give yourself permission to move differently.
Pilates: A Smarter Way to Move When It’s Hot
If you’re not sure Pilates can help your running, this could be the perfect season to give it a go. When the heat makes running harder, Pilates offers a powerful, low-impact way to stay active, focused, and strong.
- Pilates helps build full-body strength, especially in the core, hips, and glutes all essential for efficient, injury-free running.
- Breath control in Pilates is especially helpful in the heat, encouraging calm and stability.It’s gentle enough to support your body on recovery days or when you need to dial down the intensity without losing momentum.
Think of it as your running support system quietly building your strength behind the scenes so you’re ready to go when the cooler weather returns.
Top tips for running (or moving) in the heat
These simple reminders can make all the difference and help you keep going safely:
Run Early or Late
Avoid the midday sun. Early mornings and cooler evenings are best.
Hydrate Well
All day, not just when you’re active. Think ahead, not just reactively.
Dress Light
Breathable, sweat-wicking fabrics make a difference. It’s about comfort, not looks.
Slow Down
It’s not about speed right now; just move and let your body acclimatise.
Add in Pilates
Use it for recovery, mobility and strength without overloading your system.
Pilates Moves to Help You Feel Great in the Heat
These moves are perfect for warm-weather sessions, with breath focus and gentle strength-building:
Pelvic Tilts into Shoulder Bridge:
Mobilises your spine while engaging glutes and core—ideal for post-run recovery.
The Clam:
Strengthens your glutes and supports pelvic stability—especially useful for runners.
Thread the Needle:
A calming stretch that opens the upper back and encourages mindful breathing.
Give Yourself Permission to Adapt
You don’t have to stop moving just because it’s hot. But you can change things around slow down, recover more, and move in ways that feel good right now.
And if you’ve been curious about how Pilates could support your running, summer is the perfect time to start.
Ready to Try?
This July, enjoy 20% off your first month of the Pilates for Runners membership whether you’re running, walking, or recovering.
Use code JULY25 at checkout and feel the difference Pilates can make.
Stay cool, stay strong and keep moving in ways that support you.