Running Strong Through the Heat: A PT’s Guide to Safe Summer Training

By Dr. Kyle McDonough, PT, DPT ///

As the summer sun rises higher, so does the motivation for many runners and athletes to hit the pavement, trails, or track. Whether you’re training for your first 1K, gearing up for a challenging 10K, or pushing toward a summer marathon, preparing your body for high temperatures and increased activity is essential to avoid injuries and enhance performance.

At Scerbo Physical Therapy & Sports Rehabilitation in Edgewater, New Jersey, we work with runners of all levels to ensure they’re training safely, recovering properly, and optimizing their performance. As physical therapists, we see firsthand the impact of hot-weather training and the importance of proactive care. Here are our top summer running tips—and how we can help you every step of the way.

Smart Summer Running Starts with Prevention

Here are some key tips from our physical therapy team to help you beat the heat, without burning out:

1. Hydrate and Fuel Wisely
Dehydration is one of the top risks for summer athletes. Drink water consistently throughout the day, and consider electrolyte-replenishing drinks if you’re running for more than 45 minutes. Don’t wait until you’re thirsty—by then, it’s too late. Fuel up with light, nutritious meals before longer runs, and replenish with protein and carbs post-run to aid recovery.

2. Choose the Right Time and Gear
Early morning or evening runs are ideal to avoid peak heat. Wear light-colored, moisture-wicking fabrics and a breathable hat to protect yourself from the sun’s harmful rays. Apply sunscreen—even on cloudy days—and don’t forget your sunglasses to protect your eyes from UV rays.

3. Warm-Up and Cool Down Properly
Too often, runners skip these steps. A dynamic warm-up (think leg swings, hip openers, and light jogging) gets your body ready for exertion. After your run, cooling down with walking, stretching, and light mobility work helps your muscles recover and reduces stiffness.

4. Listen to Your Body
Heat exhaustion, muscle strains, and overuse injuries are more common during summer training. If you notice persistent soreness, swelling, or fatigue, it may be your body signaling the need for a rest or professional evaluation. Don’t push through pain—it’s not a badge of honor, it’s a red flag.

Injury Prevention and Treatment Options

Even with the best intentions, injuries can happen. That’s why our Edgewater clinic offers a full spectrum of Sports Rehabilitation and Performance Training programs, designed specifically for runners and athletes who want to stay healthy, recover quickly, and improve performance.

Our programs include:

• Strength & Conditioning for Runners – focused sessions that build lower body strength, core stability, and muscular endurance.

• Stretch & Mobility Training – improve flexibility and joint function with guided routines tailored to your running goals.

• Biomechanical Gait Analysis – evaluate your stride, posture, and foot placement to identify inefficiencies and risk factors.

• Return-to-Run Protocols – for runners recovering from injury and transitioning safely back to high-performance activity.

Cutting-Edge Therapies We Offer

At our clinic, we combine science-based rehabilitation with advanced therapeutic modalities, including:

• Blood Flow Restriction (BFR) Therapy
Enhances strength and endurance using low-load resistance training, ideal for injury recovery or building performance without overexertion.

• Manual Therapy
Hands-on techniques to release tight muscles, mobilize joints, and reduce pain, particularly effective for IT band syndrome, shin splints, and runner’s knee.

• Cryotherapy
Targeted cold therapy reduces inflammation and speeds up recovery, especially after long runs or intense training sessions.

• TENS (Transcutaneous Electrical Nerve Stimulation)
A non-invasive way to relieve pain and stimulate healing by sending mild electrical pulses to targeted areas.

• Stretch, Strengthen & Condition Programs
Customized routines that keep your muscles balanced, reduce compensatory movement, and support long-term performance.

Ready to Run Smarter This Summer? Let’s Go!

At ScerboPT, we are here to support every step of your summer training journey—whether you’re preparing for a neighborhood 1K or a full marathon. We’ll help you avoid injuries, improve your form, and train smarter so you can enjoy running safely and at your best.

Don’t wait for a setback to take action. Contact us today to schedule a physical evaluation with one of our expert physical therapists. Let’s build a personalized plan that keeps you strong, healthy, and race-day ready.

Contact us at our Edgewater office at (201) 941-2240 or fill out the online form to book an appointment to reserve your spot—your best summer run starts here.

Dr. Kyle McDonough, PT, DPT, completed his Doctor of Physical Therapy at Kean University. He evaluates and treats patients, designing unique programs tailored to their therapy needs. As an avid exerciser who enjoys working out and sports activities, it’s no surprise that Dr. McDonough wants to help others recover quickly and well from injury and stay active. He has particular interests in outpatient Orthopedic Physical Therapy and Sports Rehabilitation.