5 Ways to Cope with the Impact of Heat on Your Running

I have recently noticed an increase in people on Strava, Fitbit, and Instagram, saying that they have cut their runs short because they felt completely drained for some reason. My best guess is that as spring is turning to summer, people are not aware of what a little heat and humidity can do to you while you are on your runs. And by a little heat, I am talking in excess of 65 degrees F.

Above this temperature your body works harder to get oxygen to the muscles during strenuous activities. Basically, something has to give. You either intentionally slow down so that you can run longer or you try and maintain your normal splits, and you have a much more difficult time of it! You will either slow down unintentionally, or you will cut your run short. But don’t fret, after a couple of weeks of running in increased heat, your body will start to adjust and you will feel a little more like your normal self. And, I have found that if I am training in heat and then race in a cooler environment, it helps a whole bunch!

Here are some tips for minimizing the impact of the heat:

1. Run early or late, when the hottest part of the day has not been reached or has already passed.

2. Find a really nice shaded path to run, such as parks or trails. A couple of degrees will make a big difference. The rule of thumb often quoted is your pace will slow about 20 seconds per mile for every 5 degrees increase above 65.

3. Stay hydrated before, during, and after your run. This is key! Drink lots of water and electrolytes. Keep your urine the same color as pale wheat.

4. Run in clothing that allows for your body to stay cool and wear as little as possible.

5. Plan on going at a slower pace and know that you are still getting a quality work out in.

There is another way, but I hate to suggest it. You can always run on a dreadmill. That’s right; I call it a DREADMILL, because I find them so boring. But they do have a place in our sport…

I always struggle with the heat too because I hate seeing those slower splits, but it comes with the territory. As your body adjusts, it will become more efficient at delivering that oxygen to your muscles, and that is a great thing for us runners! Sometimes you have to slow down a little to speed up!

I hope that this post and this blog helps! To receive new post notifications, newsletters, and post previews, please SUBSCRIBE!

For behind the scenes photos and comments on my training and personal life, follow me on Instagram: joe_the_runner and Strava: Joe Randene

Questions, comments, feedback? Please leave them in the comments section BELOW and we can have a discussion!