Any runner who has slogged through a hot and humid run knows how difficult and potentially dangerous it can be. When the humidity is high, the air can’t absorb more water, so your sweat can’t evaporate and produce a cooling effect. If humidity is an issue where you live, here are some tips for running in humidity so you can train, but still stay safe and avoid heat-related illnesses.
1. Get acclimatized.
If you live in an area where rough winter weather makes it difficult to train outdoors, start running outside as soon as you can. Your body will adjust to the weather as it warms up rather than shocking your system by going from comfortable indoor running to hot, humid weather outdoors.
Start off with shorter, slower runs in the humid weather and gradually build up your pace and distance.
2. Run early.
Morning is the best time to run to avoid the peak temperatures and humidity levels. Although temperatures may cool in the evening, the roads have still been heating up in the sun all day and will still be radiating heat. If you have a tough time getting motivated to run in the morning, try some of these tips for becoming a morning runner.
3. Wear lightweight, breathable clothes.
The right clothing can make a huge difference in staying comfortable during humid runs. Look for moisture-wicking clothing that will help keep sweat off your body and prevent chafing. Lightweight and breathable materials are essential, since they allow for better airflow and ventilation. You should also wear running socks that are designed to keep your feet dry and blister-free.
4. Wear a visor, not a hat.
Even if you wear a breathable, mesh running hat, you’ll still hold a lot of heat in. Wearing a running visor can protect your face and eyes from the sun, but will still allow the heat to dissipate off the top of your head.
A visor with an absorbent sweatband, like Headsweats visors, will prevent the sweat and sunscreen from dripping into your eyes. If it starts raining — which often happens on a humid day — the visor will also keep the rain off your face.
5. Skip the caffeine.
Drinking coffee, tea, or other caffeinated beverages before a humid run can cause you to generate more heat, and will also increase your heart rate.
6. Hydrate!
When the weather is hot and humid, the easiest way to avoid heat disorders is to keep your body hydrated. This means drinking fluids before, during and after exercise. The current fluid recommendations for runners say that they should “obey your thirst” and drink when their mouth is dry and they feel the need to drink.
In training, drink before workouts and make sure you have access to fluids if exercising longer than 30 minutes. During longer workouts, some of your fluid intake should include a sports drink (like Gatorade Endurance) to replace lost salt and other minerals (electrolytes).
7. Take breaks.
Take walking breaks when the humidity is very high. Going uphill is a good time to take a walk break. Listen to your body and if you feel like you need to to take a break, do it.
8. Reduce your intensity.
Humid days are not the time to do intense speed workouts or super long runs. If the humidity is high, lower your intensity and run at a more moderate pace. Reduce your distance so you avoid temptation to push yourself beyond your limits.
If you’re trying to follow a training schedule and have to get a workout in, use a treadmill or indoor track pushing yourself too hard. If you’re an athlete in training, consider running on an indoor track or treadmill until the humidity eases and/or your body gets used to it.
9. Sip cool water after running.
When you’re done with your run, get inside (or at least in the shade) and sip on cold water to cool your body down.
10. Pay attention to warning signs.
Make sure you’re familiar with the symptoms of heat-related problems so you can spot them in yourself or a running buddy. If you start to feel faint, dizzy, disoriented, have stopped sweating, or your skin feels cool and clammy, stop running and get some fluids. If your symptoms continue, sit or lie down in the shade and get some assistance.
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Running coach, marathon runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
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