SUMMER ESSENTIALS

Ah, summer in New York City—where the air is thick, the sidewalks sizzle, and every run feels like you’re starring in your own personal sauna experience. But despite the sweat, the tourists blocking the path, and the occasional mystery puddle (let’s not think too hard about those), summer running in NYC is one of my favorite things.

With the right gear, I can cruise through Central Park, power down the West Side Highway, or sweat it out on the Brooklyn Bridge without totally melting into the pavement. Here are my summer running must-haves to survive and thrive in the city heat.

Clothing: 

1. Split Shorts – Maximum Airflow for Summer Miles

I swear by split shorts for hot-weather runs. They’re lightweight, breathable, and provide great freedom of movement. The extra ventilation is a game-changer when temps rise, and they help keep me cool when the humidity is high.

2. Sports Bras with a Phone Pocket

Carrying a phone while running can be a hassle, but sports bras with a built-in pocket solve that problem. They keep my phone secure and out of the way while I run—no bouncing, no awkward armband tan lines. Plus, it’s one less thing to carry in my hands.

3.Loose, Nylon (No Cotton!) Clothing

If you’ve ever stepped outside in July and felt like you instantly needed a shower, then you know the importance of moisture-wicking fabrics. Cotton is a no-go. I stick to lightweight, polyester-based gear that won’t turn into a personal sweat sponge.

4. Goodr Sunglasses – Affordable, Stylish, and Won’t Slide Off

I need sunglasses that stay put through sweat, sudden stops, and the occasional sprint across a busy intersection when I think I have enough time before the light changes. Goodr sunglasses check all the boxes—they don’t slide, they’re fun, and they don’t break the bank if I accidentally leave them at a coffee shop post-run.

Skin care essentials: 

1. Glide for Chafing 

There’s nothing worse than finishing a run only to realize you have painful chafing in all the wrong places. A good anti-chafe balm (like Body Glide) is a lifesaver in the summer. I apply it to my thighs, underarms, and anywhere else that might rub to prevent irritation before it starts.

2. Sunscreen for Face & Body

NYC is an amazing place to run, but shade is rare (unless you’re in Central Park, and even then, good luck). A sweat-resistant sunscreen is non-negotiable unless I want to cross-train by dealing with a peeling sunburn for a week.

Nutrition: 

1. Electrolytes

Sweating buckets during summer runs means losing a lot of electrolytes, and plain water isn’t always enough. Electrolyte packets or tablets are my secret weapon to prevent that mid-run “why am I seeing stars?” feeling.

2. Salt Tabs – Long Runs Require Emergency Replenishment

For those weekend long runs through Central Park or along the Hudson, salt tabs are a lifesaver. They help keep my sodium levels balanced and prevent cramping, which can be a lifesaver on particularly hot and humid days.  Nothing’s worse than bonking when you’re still three boroughs away from home.

3. Deflatable Running Bottles – Hydration Without the Bulk

Carrying a water bottle while running through NYC feels like an Olympic-level challenge. That’s why I swear by deflatable running bottles. They shrink as you drink, making them perfect for long runs or when I need to stop at a bodega mid-run to refill.

Timing is Everything – Avoid Peak Heat Hours

With summer running, you must be strategic about timing. The difference between a 7 AM run and a noon run is the difference between “Wow, that was refreshing!” and cutting a run short. I try to hit the road early in the morning or after 5pm when the temps are lower and the sun isn’t actively trying to roast me like a street pretzel. If you must run midday, find a shaded route (Central Park’s bridle path is a good option), take it easy, and hydrate like it’s your full-time job.

Stay Cool, Stay Hydrated, and Keep Running NYC

Summer running in NYC is equal parts brutal and beautiful. Yes, the heat is relentless, and yes, the city scents are… interesting, but nothing beats watching the sunrise over the skyline or finishing a long run with a cold drink in hand.