Running in heat and humidity

Air temperature and air humidity impacts running performance. In the heat body temperature, oxygen uptake, lactate levels increase and glycogen depletion is hastened.

Example of marathon performance in the heat:

• 55 F (~13 C) - degradation 0%

• 75 F (~24 C) - degradation 7%

• 85 F (~29 C) - degradation 10%

Tips for running during hot summer time:

1. Reduce exercise intensity and consume extra fluids and electrolytes (my go to is Nuun Hydration).

2. Try to run early in the morning or late in the evening and avoid running during the day when the air temperature is at daily maximum.

3. Adjust your running paces or even better try to train by effort. Due to higher air temperatures heart rate increases even with the slower paces.

Here is a pace adjustment calculator https://runnersconnect.net/training/tools/temperature-calculator/

Source: RRCA study book, personal experience.