Running in the Summer Heat
How to adapt to high temperatures and stifling humidity.
Running in the Summer Heat
Summer is often the most challenging season for runners. The high temperatures and humidity are absolutely stifling. Many runners spend the summer inside on a treadmill, or even take the summer months off entirely.
For many of us though, it’s worth braving the heat to satisfy our love for running outdoors. But how can we adjust our running and to make sure that we’re still doing it safely?
Hydrate Constantly
The number one rule of running during the summer is to drink water all day long. In the summer heat, it’s dangerously easy to get dehydrated. Even the easiest runs can leave you covered in sweat.
This year it’s been particularly difficult to stay hydrated because all of the water fountains have been turned off due to the pandemic. That means that for every long run, hydration needs to be planned ahead of time. One option is bringing a water bottle with you on your run. Another is to plan your run so that you loop back to your house periodically.
It’s also important to recognize that simply drinking extra water right during your run is not enough. You need to be adequately hydrated before the run even starts. The only way to ensure that you stay hydrated is to increase your water intake all day long. I like to keep a bottle of water near me at all times so that I don’t forget to continue hydrating.
Adjust Your Pace
Running in the summer also requires adjusting your running pace expectations. The hard truth is that you simply won’t be able to run as fast in the summer as you can during the rest of the year.
The two main factors affecting your pace are the temperature and the dew point. When temperature and dew point are both high, running becomes increasingly difficult. At peak levels, running may feel nearly impossible.
There are several breakdowns of temperature and dew point online, but in my opinion the clearest is Mark Hadley’s blog. By using his charts, you can find out approximately how much you can expect to adjust your pace on any given day.
