Running in heat and humidity is a stressor on the body, especially for those who are not acclimatized. UESCA-certified running coaches share the training guidance they apply when working with athletes.
Whether you’re taking a vacation to a hotter and more humid climate or transitioning into summertime running, your body needs time to adjust to the conditions.
When running in the heat and humidity, we sweat more, our heart rate often increases, and so does our perceived effort. Continuing to push your body to the same pace or hydrate at the same rate as you would in cooler temps is a recipe for disaster.
While it’s best to work with a running coach to make the proper adjustments to your training, there are some steps you can take to make running in hot and humid conditions more tolerable.
And here’s the good news: Smart training in hot and humid conditions can positively benefit your fall race performance!
Below, six professional running coaches certified through the United Endurance Sports Coaching Academy (UESCA) share their advice on running in heat and humidity,
Consider heat and humidity as an additional stressor.
When adapting to heat and humidity, it’s important to treat these conditions as significant additional stress on your body. If the change is higher than 25%, we can say it is a new stressor.
Start with shorter and less intense sessions, and increase both duration and intensity only as your body adjusts. Or, you can find time in the day when the environment is not so different from what you’re used to, like in the early morning or evening, to do your normal intensity or duration.
Hydration is crucial. Begin every session well-hydrated, replace most but not all of the fluid you lose during exercise, and include some sodium in your drinks to help maintain electrolyte balance and reduce the risk of hyponatremia. Wear light, breathable clothing and take breaks as needed.
Remember, everyone adapts at a different rate, so be patient and flexible with your training plan. Prioritize safety and recovery, and don’t hesitate to adjust your sessions based on how you feel each day.
Rastislav Srnánek, UESCA Ultrarunning Coach
1-3 years coaching experience
Coach Rastislav Srnánek
@nedaj_sa
Incorporate a heat acclimation strategy.
I was always the girl who couldn’t handle the heat. Even as a kid, my face would get beet red! The one change I made to my training, and suggest to all the runners I coach, is to consider some form of a heat acclimation strategy.
Whether that’s a sauna, hot tub, putting a heater by your treadmill, or just layering up, all have been proven effective and made massive differences in my ability to tolerate heat. I’ve run three ultras in scorching temps without any issue, something that simply wouldn’t be possible without heat acclimation.
Courtney Gras, UESCA Ultrarunning Coach
1-3 years coaching experience
Crooked River Coaching
@the.okayest.trail.runner
Don’t ignore signs of heat exhaustion.
As a coach in the humid south of Alabama, the biggest piece of advice I give my athletes is to know the signs of heat exhaustion.
If you feel weak, cold and clammy, nauseous, or dizzy, STOP. Move to the shade, get some water, fan yourself, and make sure someone knows what’s going on. Now is not the time to power through. You don’t want to wait until it’s heat stroke, because that is a medical emergency.
Lilith Uhler, UESCA Running Coach, Ultramarathon Coach, and Injury Prevention Specialist
1-3 years coaching experience
Race Ready Run Coaching
Find Race Ready Run Coaching on Facebook
Lower your core temperature quickly to improve recovery.
In humid conditions, sweat doesn’t evaporate well, leaving your skin coated in moisture and salty deposits that can block pores and further inhibit cooling. Boost your recovery with a quick, cool shower. Even a wipe with a cool, damp towel can help bring your core temperature down faster so you can recover more effectively!
Steven James, UESCA Ultrarunning Coach; UK Athletics Coach in Running Fitness; BSc Honours in Sport, Fitness & Coaching
1-3 years coaching experience
PFM Coaching
@pfmcoaching | Find PFM Coaching on Facebook
Run in the early morning, wear lightweight running gear, and prioritize hydration.
We can all adapt to training in the heat and humidity. I have to remind myself of this every summer when I visit my in-laws on the North Carolina beach, coming from my home in the mountains of western Maine.
When I head out on my first run in North Carolina every summer, I know it will be slow. It will feel harder than I think it should, and my heart rate will be higher than normal.
To help my body adapt, I focus on hydration with a high-quality hydration mix — before, during, and after my run. I run first thing in the morning before it really heats up, and I adjust my expectations for my run. In addition, I wear moisture-wicking clothing, keep my head and face protected with a lightweight running hat (preferably soaked in cold water), and happily run through any sprinklers I come across.
The best part is coming home to Maine feeling invincible in more sane summer heat!
Samantha Langlois, UESCA Running Coach, Ultrarunning Coach, Endurance Sports Nutrition Coach, ISSA Strength and Conditioning Coach, USSA Level 100 Cross Country Coach
4-6 years coaching experience
Perennial Endurance Coaching
Find Coach Samantha Langlois on Facebook
Fall race smiles are made during hard summer miles.
Prepare well and you’ll reap the rewards.
Reach for light fabrics, salt tabs, and shade when you can. Every bead of sweat is a drop of hydration to be replaced — part water and part electrolytes. Hydrate well and sip often!
And, if you remember nothing else, slow your roll and let effort — not ego — guide your pace.
Kristen DiFate, UESCA Ultrarunning Coach, RRCA Running Coach
4-6 years coaching experience
Run Fearless
@DiFate | @happysrunningclubstl
This article was originally produced and published by Running Lifestyle Media.
