running in hot/humid weather

tallieterp
tallieterp Posts: 257 Member
in Fitness and Exercise
I have really been focusing on increasing my cardio fitness and when the weather was between 40-65 I was in heaven - my asthma behaved and I never felt overheated.

Now that the weather has climbed to the 80s with heat indexes in the 90s and humidity between 70-80% some days I'm finding myself really struggling. 1-2 miles in I'll feel like i'm going to pass out, like my joints have doubled in size and my feet physically burn.

What are some tips on countering this - I know it's possible to run in the heat and I want to be able to survive the 5ks I'm signed up for in July and August.

Thanks!

Replies

  • LexiMelo
    LexiMelo Posts: 203 Member
    I usually try to get out before the sun is up in the summer. I know that's not ideal but it's a really nice time of day to run anyway.

    With the heat and humidity my HR also climbs faster. I counter this by running slower, and staying hydrated. Wearing a sun visor can also be really helpful, as is pouring water on your head. I've heard that cooling your body ahead of time by drinking a slushie can be really helpful too.
  • RUNNING_AMOK_1958
    RUNNING_AMOK_1958 Posts: 268 Member
    I hate running in the heat too! I get up early in the morning to run during the summer months. Just wanted you to know that as you lose weight you will probably be able to tolerate the heat better. That's what happened to me.
  • annalopesbella
    annalopesbella Posts: 14
    If it to hard I work out indoors in my home doing fitness and blender work outs or go swimming or I get out before the sun is up in the summer.
  • BlueBombers
    BlueBombers Posts: 4,064 Member
    Go early in the morning or later in the evening when it is cooler.
  • IGbnat24
    IGbnat24 Posts: 520 Member
    I run at 6am and it's already 70's with upper 90% humidity here. It sucks, no doubt. In the summer, I cut my miles back to 2-3 per day. I run with my dogs and they struggle as well. We make up for it by walking several more miles in the evening.
  • wpayers
    wpayers Posts: 69 Member
    I am an avid runner/triathlete living in Tampa, FL. The conditions you describe are the norm here so I have a PHD in humidity. There's really no way around the effects this type of weather will have on your body and performance. All things considered, the previous posts summarized most of the basics, but here is a commonsense checklist for running in these conditions:

    1. When to compared to the cooler months, lower your expectations for pace and distance. Put simply, go slower.
    2. Avoid mid-afternoon runs. Ideally, get out before dawn or after dusk.
    3. Hydrate, hydrate, hydrate, And then drink more! Get in the habit of hydrating throughout the day. Even on off-running days.
    4. Consider a run-walk-run approach when the conditions are especially harsh.
    5. Dress as comfortably as possible (i.e. loose fitting wicking clothes, visor)

    Look on the bright side, it won't last all year!
  • willrun4bagels
    willrun4bagels Posts: 838 Member
    I don't really run anymore as I am focusing on lifting now, but when I was training for half and full marathons, I'd get up at 4 or 5am on weekdays and run before the sun came up during summer months. If I was too tired to wake up that early, I'd eat an early dinner right after work and wait a few hours to digest / run errands, etc., and then as soon as it was getting dark at 8:30 or 9pm, I'd go on a run. Plenty of water and electrolytes will be crucial on longer runs in higher temperatures with high humidity if you do run during the day. I used to have random strangers ask me if I was OK when I'd run during the day in the summer... I once saw a pic of myself during a race in the summer and realized I looked like a zombie LOL.

    Your clothing can make a difference on how your body temp adjusts too... I found a few dry-fit tops and bottoms to wear that felt much lighter than my other running clothes. It definitely helped!
  • RBXChas
    RBXChas Posts: 2,708 Member
    I live in Charleston, SC where it's hot and humid for 9 months out of the year. If it hits the 40s, that's polar weather. I'm from NJ and lived in Michigan for five years, so I find it hilarious.

    Anyway, I'm getting back into running after baby #2, but when I used to run a lot I would always go first thing in the morning, like 5 or 6AM. Nighttime was a second choice, but in the summer the nights are usually still pretty hot. In the morning everything has had a chance to cool down, so it always gives me the best opportunity to run. Plus I find running in the dark less distracting than running in daylight. I can focus on my music (and not getting hit by a car or stepping on a snake).

    Hydration is huge. If you do an out-and-back, you can bring a water bottle with you, drop it somewhere on your route, then pick it up on your way back.

    Also, if it rains, take advantage! I love running in the rain! Wearing a hat with a brim keeps the rain out of my eyes.
  • tallieterp
    tallieterp Posts: 257 Member
    thanks everyone. I've got a treadmill indoors but no central AC and the basement still gets pretty warm so I try to only do that when I have to and even then I do intervals. I'm glad to know this is a commons situation! I have a few running friends that seem to love running in the heat - I often look at them like they have two heads.

    I may ask about adjusting my work schedule so that I can run in the mornings (I usually get to work at 7 so maybe bumping to 8 would be beneficial so I can get a run going around 5:30-6). And I very much look forward to this easing up a bit as I lose more weight!

    Thanks again everyone!

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