How to Sweat More When Running

Athletic woman running a race

Sweating, also referred to as perspiration, is primarily a form of thermoregulation, used by your body to keep you cool while also releasing toxins and dirt out of your body. While sweating is often indicative of a more intense workout, it does not have a direct correlation to increasing the number of calories you burn while exercising.

Temperature Change

While the amount of sweat a person releases has much to do with personal genetic makeup, increasing the temperature of the area where you are running will naturally increase your sweat levels. Choosing to run during mid-day or when the sun is at its peak will increase the overall temperature in the region, forcing your body to sweat more to keep cool. In addition, you can run on a treadmill in a temperature-controlled room, turning up the heat to a higher level until it is at a level that you consider appropriate.


Layering your clothes while running will increase your body's overall temperature, triggering your sweat glands to release perspiration. While running, you can put on sweatshirts and sweatpants as well as any other article of clothing that is not breathable. In doing this, you will raise your internal body temperature to a point where sweat will come pouring out of you at a higher rate than normal. Layering can also be done on your head by wearing a beanie or other knit cap.


While changing your external environment can increase the amount of sweat you produce while running, increasing the difficulty of your run will force your body to work harder, often resulting in an elevated body temperature that must be cooled by excess sweat. To increase the difficulty, you can increase the speed and duration of your runs. In addition, you can start running on inclines, forcing your body to work harder to achieve your goal.


Although increasing your sweat levels while running could potentially result in greater endurance and performance levels, the process must be done with extreme caution. The more you sweat, the greater your chances are of suffering from dehydration during your workout. If you are going to increase the amount you sweat during a run, always bring a bottle of water with you to make sure you can replenish the fluids your body is releasing. Before increasing your sweat, talk to your doctor or a physician to make sure you are healthy enough to do so.