Running Outdoors in the Heat? Here’s How to Protect Your Feet

We all of summer goals, but pain is not one of them. If you plan on running outdoors through the summer heat in Houston here are some tips to help keep you on your feet. Summer running can be exhilarating, but high temperatures come with added stress on your feet. Heat and humidity increase sweat, which can lead to painful blisters, athlete’s foot, and skin irritation if not managed properly. To prevent this, make sure you're wearing breathable, moisture-wicking socks and shoes designed for summer activity. Avoid cotton socks, which trap moisture, and opt instead for synthetic or wool blends that help keep your feet dry. Take advantage of those long summer days and run during cooler times of the day—early mornings or evenings—to avoid peak heat and reduce the risk of swelling or heat exhaustion.

Hydration is another key part of protecting your feet. When you're dehydrated, your feet are more prone to swelling, which can affect the fit of your shoes and increase friction—two common causes of blisters and irritation. Make sure to hydrate before, during, and after your run, and listen to your body for signs of overheating or fatigue such as excessive sweating, dizziness, nausea, rapid heartbeat, muscle cramps, and confusion, which can signal early signs of heat exhaustion or heat stroke. After your run, wash your feet thoroughly, dry them well, and change into clean socks. Fungal infections like athlete’s foot and toe nail fungus thrive in warm dark moist environments so make sure to get clean and dry quickly to minimize your risk. It’s also important to stretch before and after activity to reduce strain on key areas like the plantar fascia, Achilles tendon, and calves—all of which can tighten up in the heat.

If you’re training for a race or increasing your mileage this summer, be extra mindful of early signs of overuse injuries. Don’t ignore foot pain, numbness, or tingling—these may be signs of stress fractures or nerve irritation. At Select Foot and Ankle Specialist, we’re here to support your training and help prevent minor issues from turning into major setbacks. If you notice changes in your stride, discomfort after runs, or foot problems that persist, schedule an appointment with us by clicking the link or call 832 743 0508. Let’s keep your feet in top shape so you can enjoy every sunny mile ahead!