And why summer running feels like punishment even when you’re fit
Let’s get something straight:
Summer running isn’t a moral test.
You’re not soft. You’re not losing fitness.
You’re not “just out of shape from vacation.”
You’re running inside a human sauna. And your body is doing its best not to melt.
If you’ve ever stepped outside, taken three steps, and instantly thought, “Oh absolutely not,” congratulations, you’ve met the real villain of summer training: heat + humidity… the dynamic duo that makes your pace graph look like a cry for help.
Why Heat Makes You Feel Like You Forgot How to Run
Your body is smart. When temps climb, it shifts into survival mode. Blood goes to the skin to cool you off, your heart rate spikes, sweat pours, and your muscles get the leftovers. Humidity then joins the party and blocks your sweat from evaporating, turning you into a damp, confused athlete questioning every life choice.
This isn’t a fitness problem.
It’s a “your body is literally trying to not overheat” problem.
So How Much Should You Slow Down? More Than You Want To.
Let’s rip the bandaid off:
60–65°F: 15–20 sec/mile slower
65–70°F: 20–30 sec/mile slower
70–75°F: 30–45 sec/mile slower
75–80°F: 45–60 sec/mile slower
80°F+: 1–2 minutes/mile slower or shorten the run
Humidity above 60%: tack on an extra 10–20 sec/mile
No, your watch is not allowed to have an opinion about this.
Your Watch Doesn’t Get Summer Privileges
Summer running is RPE season.
If you’re clinging to paces like it’s January, you’re setting yourself up for burnout.
Your “easy” pace in July becomes your “why does this hurt so much?” pace.
And that’s normal.
So ditch the pace obsession and run by feel:
If your breathing is easy, you’re good.
If your legs feel like wet towels, ease up.
If your heart rate looks unhinged… congratulations, it’s summer.
How to Survive the Season Without Losing Your Mind
All the summer clichés are true because they work:
Run early or late
Seek out shade like it’s your emotional support tree
Hydrate before you’re thirsty
Use electrolytes like you actually want to perform
Wear light, breathable gear
Refuse to treat July like PR season
Remember: fall PRs are built in sweaty, disgusting summer runs
Summer training isn’t meant to feel sharp.
It’s meant to build durability, resilience, and aerobic strength.
Think of it as running with ankle weights… except the weights are air made of soup.
The Real Secret Weapon: Fueling and Electrolytes
If you’re not fueling properly in heat, everything feels harder.
Hydration and electrolytes aren’t a vibe—they’re physics.
And if you want to feel less like you’re being punished by the atmosphere, dial in your fueling and hydration strategy.
My Fuel Like You Mean It guide walks you through carb timing, hydration structure, sodium needs, and summer-specific fueling mistakes that tank performance. It pairs perfectly with this topic.
Train Smart, Not Spicy-Stupid
Summer isn’t a season to prove anything. It’s where you play the long game.
If you’re tired of guessing, eyeballing effort, or letting weather crush your confidence, I can help you build a plan that adapts to conditions instead of ignoring them.
Check out my coaching options and my Fuel Like You Mean It guide so your summer running actually feels like training… not survival.
And if summer running keeps feeling heavier than it should, it might not be the weather alone — it might be fueling. Here’s a deeper dive into why athletes in peri/menopause need more, not less, to perform well.
Want to go deeper into how humidity and dew point affect your sweat rate, hydration needs, and perceived effort? Check out my full breakdown here.