Everything you need to know about running in hot, humid conditions this summer.
For those who love to run outdoors, it is important to know how to have a smooth and safe workout in the heat as summer arrives and temperatures continue to rise.
Running in heat and humidity is more than a sweat-fest, it can also be dangerous. But with the right precautions, you can survive the heat and still get in your workouts. Whether you live in a place with humid summers like me , or in a climate that is hot year-round, these 20 tips for running in heat and humidity will help you stay safe and active.
Running-in-heat
Before I offer my coaching tips, I also want to go over some basic guidelines for temperatures and humidity so you can avoid dangerous heat.
When Is It Too Hot to Run?
Although we can take precautions when running in heat and humidity, there are times when it’s too hot to run outside. Running in extreme heat can cause heat illnesses like heat cramps, heat exhaustion, and heat stroke.
Check the National Weather Service Heat Index Chart to see any warnings based on the temperature and humidity level in your area.
Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%, advises the Road Runners Club of America. If you feel dizzy, nauseous, confused, light-headed, delirious, or if you stop sweating, then it is time to get out of the heat immediately. Drink water and put wet, cool towels on your body to cool down. If you still do not feel better, seek medical help.
Tips for Running in Heat
1. Allow time to adjust to the heat.
If you live in a climate that changes from cold to hot, give yourself two weeks to adjust to running in the heat. During this time do easy base runs at a relaxed pace. Focus on your effort level more than your running times and speed.
2. Check humidity.
Humidity can make a big difference in how hot you get while running. If humidity is high, it prevents sweat from evaporating on the skin, which can quickly lead to overheating of your brain and organs. When humidity is above 40%, it makes the heat feel more intense and impedes the body’s ability to cool itself. If you do run outdoors, go slow, stay in the shade and bring plenty of water with electrolytes.
3. Avoid intense workouts on hot days.
Avoid speed workouts and fast-paced runs on hot days. Do some relaxed pace base miles instead and save the speed workouts and long runs for cooler days or the treadmill.
4. Prehydrate.
Hydrate before your run by drinking 16 ounces (2 cups) of water two hours before your run. This is also a good time to have a meal or snack. And 15 minutes before your run, drink another 6 to 8 ounces (about a cup) of water.
5. Hydrate on the run.
Bring hydration on your run. A good basic hydration guideline for running in the heat is to drink a minimum of 4 to 6 ounces every 20 minutes (4 ounces is half a cup).
7. Wear moisture-wicking clothing.
Running clothes with moisture-wicking fabrics will help you stay dry and keep your body temperature more regulated when running in high temperatures. Look for lightweight, loose clothing made of synthetic moisture-wicking materials such as polyester and nylon.
