Road to Berlin Marathon #8 - Dealing with Summer Heat

Training Through Berlin’s Warmer Days? Here’s How to Beat the Heat Without Sacrificing Your Runs

Endless sunny skies, long golden evenings, green parks, and outdoor adventures. Berlin summers can really feel like a dream. But once the temperatures start climbing, running in the city can quickly go from energizing to exhausting.

Whether I’m getting ready for a race or just trying to stay consistent with my routine, I’ve learned that the heat doesn’t have to mess up my training. It just takes the right strategy.

Here’s how I keep my runs strong through Berlin’s warmer days, without melting.

Hydrate, Hydrate, Hydrate

Hot weather increases your risk of dehydration, especially when you're logging miles.

Berlin might not feel tropical, but its dry summer air and long daylight hours can sneakily drain your energy. That’s why hydration should start before your run, not just after.

• I drink water consistently throughout the day, not just after my run.
• I try to plan routes that pass by water fountains (check out our post on Berlin’s public fountains).
• And sometimes I add electrolytes to my water to replenish the salts and minerals I lose through sweat

Time It Right: Run Early or Late

Berlin’s summer days start early and stretch long. Sunrise can be as early as 4:30 AM, and it stays light until nearly 10 PM. Use this to your advantage.

I try to avoid running during peak heat, usually between 11 AM and 4 PM, when the sun is at its strongest and the pavement feels like it's giving off a lot of heat.

Dress for the Heat

Your gear matters. Lightweight, moisture-wicking fabrics help your body stay cool and dry.

Lightweight, breathable fabrics make a huge difference.

I choose light-colored clothing that reflects the sun’s rays, dark colors absorb heat and can make you feel even hotter. And I never head out without a few essentials:

• A breathable cap
• UV-protective sunglasses
• Sunscreen, always!

Plan Your Route Strategically

Berlin is full of shaded running spots and lush park and I’ve learned to use them to my advantage. I especially like running through Tiergarten, it has plenty of shade and there’s even a fountain nearby where I can cool off a bit.

Some routes even pass by lakes like Schlachtensee or Krumme Lanke. I haven’t run there yet, but I think I’ll try them soon. Ending a run with a refreshing dip sounds like the perfect way to cool down!

Listen to Your Body & Slow Down

If you start to feel dizzy, nauseated, overly tired, or lightheaded, it’s time to stop.

Running in the heat puts extra strain on your heart, muscles, and nervous system. Don't try to push through if your body is sending warning signs.

Let’s be kind to our bodies. On really hot days, I remind myself it’s okay to slow down, whether that means adjusting the pace, shortening the run, or even taking walking breaks.

Running through summer in Berlin isn’t always easy, but it can also be beautiful. With a bit of planning, it can be enjoyable. You’ll get stronger, build resilience and see parts of the city at its sunniest best!