Running in the Heat
High Temps, Humidity + Dew Point? Running in the summer is tough enough with the temperatures rising and the sun being stronger, but did you know the humidity + dew point also play a role in why running in the summer can feel almost impossible?
Let's start with definitions:
Dew Point - The temperature the air needs to be cooled to (at constant pressure) in order to achieve a relative humidity (RH) of 100%. The higher the dew point, the more moisture in the air. Dew points around 60 start to become "uncomfortable" as it creeps closer to 70-75 it may feel impossible.
Humidity - Water vapor in the air. If there is more water in the air then there is less.... oxygen in the air. Less oxygen in the air means less O2 for you to breathe in and send to your muscles. Running in areas of high humidity + hot temps can actually simulate altitude training (and save you a trip out west). So what does all this mean for our running? We need to slow down over the summer. Our relative effort will remain the same (or slightly more) by running at slower paces. Now is not the time to let your ego get the best of you. Here are two methods to calculating your adjusted paces for the heat:
Add 1 second per mile to your pace for every 2 degrees over 60. (Example, running at 90 degrees? Add 15 seconds per mile to your goal pace.) For some you may need to add 2 or 3 seconds depending on your heat tolerance.
Check out Coach Mark Hadley's calculations - a bit more effort to calculate but more precise than the calculation above. (0.1% to 0.15% for each degrees F above 60 F.)
Tips for Running in the Heat (once you’ve adjusted your pace)
Beat the sun - 5AM alarm clocks in the summer might be tough but you are tougher. If running that early isn’t appealing then try running at night once the sun has gone down. Not safe to run at night? Try to find a shaded route - the sun will add 10-20 degrees and fatigue you faster than the efforts alone. Try to avoid running right as the sunrises, the relative humidity will be highest at sunrise.
Dress the part - moisture wicking clothing, light colors or bare it all with no shirt/sports bra. Keep the sweat out of your eyes with a visor (vs a hat which will trap heat) or a sweatband.
Anti-chafing - yes I said it. You will want this in ALL the places. Between your thighs is just a starter. Personally I tend to get hot spots behind my arm from rubbing against my lats. Using Body Glide helps me to not have that awful heat rash. Men - I have training partners that swear by Squirrel Nuts.
Sunscreen - this should be a no brainer. I don’t care what time you run at you will be exposed to the suns rays. Slather on a sports sunscreen that resists sweat. Your future 50+ year old self will appreciate it.
Lastly, hydrate - hydrate - hydrate. You may need more than regular H2O to get you through a workout. Electrolytes and carb replacements are vital to pushing through the hot temps. Check out my favorites here
Stay safe & be patient. Consistency now will pay off in the fall!
