Hello! I just came back from a very hot and humid run. That’s just part of the deal in Florida in the summer. And I’ve been rolling (or running) with it. I have received several questions and comments about how to run in the humidity so this post has some of my tips.
I’m not a full time expert in running in humidity since I spent 84% of my time in California, but I am:
A.) Super not acclimated to humidity so I do have to make it a priority to run smart and safe. The area I live in SoCal is super dry by comparison so this is a BIG change for my body (and not a gradual change).
B.) Someone who has run in this weather for a few weeks at a time every June, many Septembers and December for the past 7 years.
“I would love to read a post with your tips for running when it’s so humid out now that you have been getting some real experience with it in FL! I have a half in September that I need to be training for, but with this humidity i’m having a hard time just forcing myself to run outside! I know I need to be up at the crack of dawn, but what else can i do?” (From a comment on a recent post.)
This morning I hit the sidewalk for 10 miles. It was about 85 degrees and 67% humidity. No joke.
Tips for Running in Humidity:
1. Make hydration a priority. Before running. Mid-Run. After running.
I make note of the water fountains and have stopped at the beach and Publix for a drink.
I also bring a few dollars to buy a wateror sports drink. You might need electrolytes more than usual in ‘new to you’ weather whatever the extreme if your body is not used to it.
I bought this today on my run and basically chugged it all immediately and then took the picture.
2. Check the weather report and run around it.
Try to run early or late, during the coolest parts of the day. If your ac making noise, it’s crucial to get immediate repair service from an HVAC company near you. If you notice your ac fan not working during the hot summer months, don’t hesitate to call for professional assistance. Homeowners who are looking for air conditioning repair tumwater wa services may contact Taylor Heating & AC. Coming from Pacific time, waking up at 6 am Eastern time for a run can be challenging, but it’s essential. I usually struggle for a few days with the early wake-up call and try to squeeze in a nap if possible.
3. Wear quality, sweat wicking clothes. I make sure to pack quality running gear that can help me feel a little more comfortable.
The reality is I’m going to be completely drenched in sweat by the end no matter what, but wick-wear helps. So does a visor and lighter colored shirts to keep me a little cooler.
For this hot run I was wearing:
ProCompression Visor
Run Like An Animal tee <- this is not long available but here is a similar one.
Running Shorts or try these 7″ shorts
ProCompression low socks
Running shoes (get assessed and fitted at a running store)
4. Run slower and shorter. It’s important to change your running in very extreme conditions to keep your health a priority. If it’s super hot or cold – run smart and change your running accordingly.
This means I am slower when I run in very hot, humid conditions. That’s okay. Take walking breaks if you need to.
Check in with your body and assess how much to push yourself based on effort level, sweat, hydration, fatigue and anything else that your body is using to indicate how it’s going.
5. Enjoy the journey. Long distance running is about running for great distances, hello. We pass beautiful places and people and things but are often caught up in our pace and what our watch is saying and la-di-da…
Well, sometimes you have to stop and smell the flowers your own sweat. Enjoy it. take in the sights. Take a picture. Call a friend, or your mom.
The most important thing is to RUN SMART. One run isn’t worth putting your health in jeopardy. Even if the weather report doesn’t show it’s a particularly hot day, but your body is telling you it’s too much – stop.
I live in Missouri, which is super humid for most of the year and especially suffocating in the summer!! I usually run in the afternoon after work, but this year I’m trying something new and running before work. My city is obsessed with running, cycling, etc so there is a group I join Tues & Thurs that runs at 530 am. I got my sister to join me and one of my friends. I would recommend finding a similar group. It’s so much easier to jump out of bed when you know there are people counting on you to show up!
When it’s hot, I actually like running in the evenings. The temps are hotter, but it’s less humid, usually windier, and there’s no direct sun. Some events I train for involve running in the hottest part of the day (longer distance triathlons), so I do some heat acclimation runs, but just enough to get used to it. Running all the time in the heat makes me just hate running.
Living in Florida and running year round in +95% RH. The coolest part of the day, before dawn, just happens to be the most humid. I can run slow but want to run fast. How can you train the same at 60F with 100% humidity?
Though I can agree that it is possible to run shorter runs fast since my 5k times are improving year round. Marathon training is tricky. Ran 23 miles in 3:06 one weekend then 21 miles in 3:30 two weeks later.
I live in KY and believe it or not we get weather similar to southern Florida (yesterday it was 93, 70% humidity & 70 degree dew point – yuck!). I tend to train by heart rate more in the summer as a real indicator of exertion. It also helps me take it easy (something I hate to do). That way I know I’m taking walk breaks because my body needs them and not just because I’m being a wuss. Heat = humility!
I’m in the Northern Territory in Australia on the coast – and the humidity at 6am and 6pm toady was 89 and 94% respectively. I have come from New South Wales inland where although it’s hot (sometimes over 40 Degrees Celcius) is a dry heat. For the first year here I only used the treadmill but there’s only so many treadmill workouts in all of us and I used mine up – couldn’t go there again and I “braved the soaking, sticky outside”. It has taken me 6 months but I’m now used to it. One of the tips I read was to go during the mid morning – although that sounds strange – because the actual heat was higher but the Relative Humidity and more importantly the Dew Point were less. Where I am the humidity is highest at dawn and dusk. I also drive my route before the run and plant frozen water bottles along the track for drink stops – no taps or bubblers here in the bush. This has helped tremendously. Thanks for the wet hair tip – I might even try putting my hairband in the freezer. Great sight and good luck everyone.
Thank you for posting this. I have been training for the Dublin Marathon and struggling in the southwest (St. Petersburg) FL weather! It is nice to hear that it is not just me but that the heat really does take a toll on peeps.
As for tips: run early or late or during the rain and find all the water fountains!!!
I hate the heat, too, so I run early in the morning. I live in Utah so even though we don’t have the humidity (thank god!) it does get very hot here in the summer. I’ve also wet my hair down before running and that helps. I have canyons to run in, too, so if you have a higher elevation available, it’ll be cooler!
I’m in Alabama so I understand you on the humidity! It’s so horrible! I agree with all of your tips. I make sure I stay hydrated 24/7 for my morning runs. Also, I guess that’s a tip: run in the morning. It’s cooler and less humid. This morning I ran around the lake and it was breezy and comfortable, but when I walked outside to go to lunch it was an oven. By the time it cools off again in the evening I have to go to bed, so morning is the ideal time for me!
I hate running in the heat! Summers are pretty tough for me but since moving down to San Diego…so fat so good!
I actually pack a cooler in my car full of ice and I’ll break my long run down into loops so that I can always come back to the car to drink!
Great post!! Number one is definitely key! I bring money on my run too and stop at CVS/gas stations to pick up a water bottle–I cannot stand running with water bottles the entire run!
I ran my first half marathon in up to 88% humidity! It was a nightmare. It’s humid where I live, so a lot of my training was done in various levels of humidity. I think I was somewhat acclimated, so it could’ve been worse. I try to set EXTRA early alarms to chug some water, then nap before I run, just so I won’t have a “sloshy” stomach. I also map out extra water stops during my runs, so I don’t gulp down so much.
Thanks for the tips!
Once upon a time when I was 17, a junior in high school, I suffered from a PSVT/Tachycardia attack after running on a treadmill. Basically my heart was going 270 bpm and they had to stop and restart my heart. I was pretty much short circuiting. Due to this, I try to avoid humid runs because I’m afraid the humidity would add extra strain. I definitely do slow down if I go out when it is humid. I’d rather be cautious, continue to strengthen my heart and soul, and not go on beta blockers or get a pace maker. Sam & humidity are not BFFs
Everywhere I’ve lived has had horrible humidity. I always made sure to run first thing in the morning before it got bad. My performance was always impacted by increasing humidity, but the more I ran in it the more I acclimated. It’s definitely not fun, but just make sure to run at times when it’s not at its worst.
Thanks for the post. Very helpful tips.
I am drinking a lot of water (+ Nuun tablets) to survive the heat but then I have to cut my run short because my belly gets angry at me. 🙁 Do you have any recommendation on how much to drink and when?
Water is much like food, it needs time to absorb into the body and as a result you should not drink too much water during your run or right before or it just sloshes around in your stomach unable to digest properly. Therefore you need to drink plenty of water the day before! I usually drink about 8 bottles of water a day and I do not take salt tablets, because I get plenty in the foods I eat. I am a Cross-Country runner and chugging water is never a good idea during a run(I learned the hard way) but I would suggest taking small sips when you can.
I live in South Texas about an hour away from Corpus Christi so I know first hand the humidity issue! When we ran this past Saturday at 8 AM it was 80 degrees and I am sure the humidity was well above 70%. Right now during the week I run on the treadmill because it is still dark and I refuse to run the streets in the small town I live in. On the weekends me and my running buddy try to start at 7 AM since it is the coolest and we are making our routes around streets that have the most trees. I am starting to train for my first half and I am thinking I am going to need to get a fuel belt soon to help with hydration.
I just cannot run when the sun is out and hot (in summer anyway). So I have to plan my outdoor runs at sunrise or sunset (like finishing in the dark). If that can’t fit into the schedule, I’ll do a short dread-mill run. But outside is where I wanna be!
It’s a good thing to remember salt as well. I don’t really like gatorade and such but watermelon nuun does the trick.
Also, 2 things we do in Florida on really humid days: We wet our hair before running. It helps keep the head cool and for long runs sometimes we put ice cubes in our pockets. Sounds crazy but I promise when it melt you’ll be glad. 🙂
*melt’s
Oh my gosh, I love this tip and never thought about it before! I live in New Orleans and the air is so thick you can hardly breathe when you step outside.
hydration really is key. also, an obnoxious alarm that will get you out of bed before the heat fully sets in…
My #1 tip is to have your bf/hubby/whoever drive beside you and chuck ice at you the entire time. Entertaining and nice and cold – two birds with one stone, ehhhh?!?!?
JK – on a more serious note, I love these tips! My biggest challenge is keeping my phone from being destroyed by the humidity, so I usually leave it in the car for longer, humid runs.
That was my comment 🙂 Thank you for the tips. I know this is bad, but I wear cotton t-shirts a lot when I run so, even though it’s common sense, your tip about wick-wear is a great reminder! I’ll try hydrating better, too. Props to you for getting out and running in FL – if it were me, I think I’d just give myself a “break” when away from home. I’ve done several half marathons before, but they were all in the spring so I never had to train through this sort of weather. Thanks again!
Ugh to the humidity! I get up early, before the sun, drink lots of water, and run slow.
I’m struggling with chugging too much water and then ending up with sloshy belly. It’s been similar temps and humidity levels here in NYC too.
I walked a lot during one run that I chose to do smack in the middle of the day. Not smart. But 5:30am isn’t too bad so I’ve been trying to run earlier.
I was thinking of getting a cooling bandana to wear around my neck. I bought one for my dog! He hates the heat.
I agree though….try and run shorter distances and slow the pace down! If you have to run a certain fast pace or distance for training perhaps go to an air conditioned gym for a ride on the treadmill?