Running in the heat and humidity can feel like a completely different sport. If you've ever stepped outside for a run on a hot summer morning and felt sluggish within minutes, you're not alone. Your body works much harder in high temperatures, and if you don't adjust your pace, you could find yourself struggling through a workout that should have felt manageable.
Why Heat and Humidity Affect Your Running Pace
When you run, your body generates heat. Normally, you cool down by sweating, and that sweat evaporates off your skin. But when it's hot and humid, the air is already saturated with moisture, making it harder for sweat to evaporate. That means your body has to work even harder to regulate your temperature, diverting energy away from your running performance.
On top of that, your heart rate increases as your body sends more blood to your skin to help with cooling. This means your usual pace will feel much harder than it would in cooler conditions.
How Much Should You Slow Down?
Rather than fighting through a run at your usual pace, it's smarter to adjust based on the weather. Here’s a general guideline:
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60–65°F (16–18°C): Slow down by 15 to 20 seconds per mile (9 to 12 seconds per kilometer).
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65–70°F (18–21°C): Slow down by 20 to 30 seconds per mile (12 to 19 seconds per kilometer).
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70–75°F (21–24°C): Slow down by 30 to 45 seconds per mile (19 to 28 seconds per kilometer).
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75–80°F (24–27°C): Slow down by 45 to 60 seconds per mile (28 to 37 seconds per kilometer).
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80°F+ (27°C+): Slow down by 1 to 2 minutes per mile (37 to 75 seconds per kilometer), or consider shortening your run.
Humidity makes things even trickier. If the humidity is above 60%, add an additional 10 to 20 seconds per mile to your adjustments.
How to Train Smart in the Heat
Instead of stressing about your pace, focus on effort. If you're used to running a certain pace for an easy run, switch to monitoring how it feels. Your “easy” pace on a cool day might feel like a hard effort on a hot one. Pay attention to your breathing and how your legs feel rather than forcing a number on your watch.
Other ways to adapt:
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Run earlier or later in the day when temperatures are lower.
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Choose shaded routes when possible.
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Hydrate well before, during, and after your runs.
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Wear light-colored, moisture-wicking clothing.
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Accept that summer training is about maintaining fitness, not setting PRs.
Work With Me to Train Smarter
If you want to train effectively in all conditions without burning out, I can help. As a coach, I build personalized training plans that factor in weather, recovery, and your goals. Whether you’re training for a fall marathon or just trying to stay consistent in the heat, we’ll adjust your strategy to make sure you’re progressing without overdoing it.
Ready to take the guesswork out of your training? Let’s work together to make sure you’re getting the most out of every run, no matter the conditions. Reach out today, and let’s get started.
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