Running in heat and humidity

mnbvcxzlkjhgfdsa12

I am doing C210k, i’ve completed C25k in the past. I’ve reached the 5k mark and been doing ok - a few aches and pains (see other posts) but happy with my progress.

I live in Miami and I’m looking to understand how other people manage running out doors in the summer here.

The last couple of days my performance has been really poor. Today I couldn’t run for 30 mins straight and had to walk for 2 minutes, which hasnt happened before. My breathing was ok, my legs were ok - but it was so hot! I think it’s the humidity that’s killing me as looking at my tracker it isn’t hotter than it has been on my runs, but it is more humid. Today it was 83degrees and 80% humidity.

Does anyone have experience running outside in these conditions? Will I get used to it if I just persevere?

RoxieDawn

Run slower, it can be difficult to run at your normal pace.. Make sure you are very hydrated before the run and during if necessary.

I run in these conditions, 75-76 degrees, 98-100% humidity with high dew points. The air is stifling and breathing is harder.

spiriteagle99

I have a friend in Miami who does multiple marathons each year. Her solution was to get a treadmill for summer running. Not as much fun, but it keeps you from being miserable. If that's not possible, choose the time that you run carefully. If you run later in the day, the humidity will be less though the temperature may be higher. Early evening may be best time to run, rather than mornings when the humidity is much higher. Pay attention to dew points. If the DP is in the 70's, it's going to be a struggle, so slow down and just accept that some runs suck. Walk if you have to and hydrate well. When it cools off a bit (November) you'll be stronger and running will be easier.

fuzzylop72

There's some general advice on reddit's /r/running faq. It's the advice you'd sort of expect, though.

https://www.reddit.com/r/running/comments/657a8u/running_in_the_heat_tips_and_tricks_from_a/

First tip and this is a big one. Hydrate. Hydrate. Hydrate. It is not good enough to just grab a quick sip of water before you run out the door. You need to hydrate all day before you run and the days before you run. Then Take something with you run distance dependent of course and keep going. When you get back Hydrate again. Your boss or teacher should think you're a slacker for having to go to the bathroom so much. Now would be the time to take a drink.

Go out slower. You're not going to be in the same conditions as in the cooler temps so start out slower. That first mile may need to drop pace as you get used to getting in the heat from the AC and the cool temps.

Headwear: A Visor is my personal favorite and Headsweats is a great brand and the only one I use. I like that the top of my head can breathe and the sweat and sun stay out of my eyes. I have recently purchased a Headsweats hat and I am starting to like it, but we'll see when the real heat comes. Buffs are also a great option as you can wet them down.

Neck wear- Wet down a bandana or buff with ice and throw it around your neck before you go out and keep you cool early on.

Sunblock- Don't forget your sun block. Cancer sucks so just do it.

It takes time. Some of us have had our whole lives to get used to this stuff and are just better naturally at it. Take it slow, start working on some taper weeks or some lower mileage rest weeks while you get used to it. You're likely not going to do a lot of PRing in the extreme heat early on.

Hydrate- Yes it's that important. pick up the water bottle/glass and take a drink again.

Supplements- I personally don't use a lot of them like salt tabs or electrolyte tabs, but I have used NUUN and it's ok, Gatorade is honestly just as good in my opinion. If you're a major distance runner you probably didn't need this post anyway. Water at most peoples distances will be more than sufficient and maybe some gatorade/powerade when they get home.

Know your shade points. /u/yourshoesuntied reminded me of this as a serious point where I just briefly called it out. Know where you can find shade. Shade can seriously save a run and sometimes maybe even your life (a little dramatic, but the heat doesn't play around). I try to find a point where I can run in the shade somewhere near the middle of my run. I have a small patch of trail that is fully covered, take some water here and slow the pace down and enjoy it. If you need to walk it, walk it. Use it smartly and as long as you need to.

thanks again /u/yourshoesuntied for this point on transition from heat to cool. I don't think about it since it's never happened to me. "One thing not mentioned that effects me a LOT when running in the heat is the immediate transition from being hot outside to walking directly into a cold house/office or sitting down into a cold vehicle that has the AC cranked up. Most people this is not a problem but those sensitive to the heat (like me) experience black outs due to the drastic temp change. I've learned after waking up numerous times on the floor that it's very very important to stay outside and cool down in the shade before heading into a cold house/car. Just a forewarning."

mnbvcxzlkjhgfdsa12

Thanks for the advice 😀

I am running slow but probably not drinking enough water so I’ll try focusing on hydrating. I read on runners world that it should get easier in a few weeks if I just keep at it so I’m going to drink more and see what happens. I’m going to see if I can find a shadier route too.

GrumpyHeadmistress

I get up at 4am to run when it’s that hot and humid.
Still not pleasant but better than the dreadmill.