Summer training may feel difficult, but training through hot and humid conditions will make fall racing a breeze.
Dew Point
Humidity
Temperature
Heat Index
What do all these things have in common? Why, summer training of course!
Endurance runners run through all sorts of weather. Snow, sleet, polar vortices… Right now, most notably, we’re running in heat and humidity.
It can seem incredibly hard to run when it’s hot and humid, and it can be discouraging at times, too. And sometimes, it can even become dangerous. Let’s dig into those weather terms, what they mean, and how to successfully train in the summer.
Running 101: Summer Training — Why Does It Feel So Difficult?
Dew Point
The dew point is the temperature to which air must be cooled to become saturated with water vapor. When there’s a higher dew point, there’s more water in the air. When there’s more water in the air, it can become difficult to breathe and sweat during exertion.
You know that “soup” feeling where the air feels thick and heavy… and wet? That’s the dew point. The higher the dew point, the more uncomfortable you may feel.
Relative Humidity
Dew point and humidity are closely related, but they are different. Relative humidity is the ratio between the amount of water vapor in the air to the maximum amount of water vapor possible at the same temperature. The relative humidity can be low but if the dew point is high, it will feel uncomfortable.
So when it feels humid, you’re most likely feeling the dew point.
Temperature
When the temperature is taken for weather reporting purposes, it’s taken in the shade with good airflow, over grass or dirt, and 5-feet above the ground. While this allows for standard temperature-taking practices, it’s not so practical when you look at the temperature on your phone and then head out for a run.
Keep this in mind the next time the weather app says it’s 75˚ and sunny. If you’re running on pavement or at the track, it could be much warmer.
Heat Index
Which brings us to the heat index… What is the heat index? The heat index is what the temperature “feels like” when relative humidity is combined with the air temperature.
The higher the temperature and the higher the relative humidity, the higher the heat index. And again, the heat index is based on shady, light wind conditions. So when you’re in full sun with little wind, it can feel significantly different.
Check out these tips for running in the summer!
What does all of this *actually* mean?
What all of this actually means is just because the weather app says it’s 75˚ and sunny doesn’t mean that’s what’s really happening in the real world. The track is always much warmer than even the pavement, and the pavement is likely hotter than wherever the temperature was taken at any given time. Trails may be less intense but depending on how thick the tree cover is, you might actually feel more enclosed if the dew point is high and there isn’t much wind.
To get the full picture during summer training, it’s important to take the dew point and relative humidity into consideration because 75˚ and sunny with 15% humidity is a lot different than the same conditions with 55% humidity.
How will summer weather affect my running?
When it’s hot and humid, your pace will likely slow significantly and your heart rate will be elevated for what is ordinarily an easy run. You may feel sluggish or unmotivated.
At this point, I recommend ditching the technology and running the good ol’ fashioned way — by feel. If you’re checking your pace (or heart rate) constantly through your run, you risk one of two things:
1. becoming discouraged, which is mentally draining, or
2. running too fast/hard, which gets you into the gray zone where no real gains will be made.
In both instances, your effort will be much more difficult than it needs to be. Unless you’re being coached on a specific workout, runs should be an easy effort all the way through.
How can I run in the heat?
First and foremost, run without your watch or cover it with a piece of tape so you aren’t tempted to look at your pace. You should also run without your heart rate monitor on. Try to run purely by feel and effort. This is a really great time to tune into your body and ask yourself how you’re feeling from head to toe.
SLOW DOWN. When conditions improve, you can go back to checking your pace and heart rate.
Make sure you’re well hydrated. And when the dew point is high, make sure you’re hydrating with a cold beverage to keep that body temperature down.
If it’s so humid you’re unable to adequately sweat, skip the run. One day of missed summer miles is no big deal. It won’t make or break your training.
Fear not — running in the summer can be quite enjoyable! This is the time to let go of preconceived notions of pace or time and find the joy in running for the sake of running. Run a slower pace, listen to a podcast, or chat with friends. Splash through the water crossings. Get muddy! You might have some challenging runs when the weather isn’t ideal but you’ll have some great ones, too.
Read these 7 reasons summer running is the best!
Above all else, remember that fall PRs are made during summer training. Summer training may feel difficult now, but training through these conditions will make fall racing a breeze.
What are your thoughts on summer training? Do you run by feel or by pace?
What’s your favorite part of summer running?
25 Comments
I agree. I never wear a watch. I run slow and fewer miles. And if possible find a friend.
I love summer.
I love summer, too. It’s the best.
And I love running with friends! I do wear a watch but mostly for mileage sake so I know how far I’ve run.
I have made a concerted effort this summer to keep up my running mileage and try to adapt slowly. In the past, I have basically given in and mentally checked out. It is going a lot better this year but it is hard. I am not focusing on pace at all and just trying to keep up my mileage for fall races. Summer running is so hard!
It is hard, but you’ve been doing so well! I love seeing your IG posts about all your workouts. Throw the pace out the window and just log the miles for fun and sweat. 🙂
I have always been a “by feel” runner, and I think that’s one of the big reasons I have always loved summer running more than most of my runner friends LOL Yes, it gets hot and often times feels quite oppressive, but I’m not training for the Olympics and I’m not getting paid to hit any specific paces or finish times. Focusing on the joy of running overrides any negative thoughts on the weather (I will probably tell a different story come winter, FYI)
I totally agree. I love running fast and doing hard workouts, but legit I’m not getting paid so I would rather enjoy the workouts than stress about them.
Same page, sister!! xo
I always have my watch on because I log my workouts and upload them for my coach to see so it’s hard for me to run by ‘feel’ because I’m constantly checking it out of habit. I should try the tape thing because it is so difficult not to get discouraged when I slow down or when it feels like I’m running at max effort and my pace is not what my max effort should be.
Here in FL our dew point is pretty much in the “oppressive” to “miserable” scale daily so it’s really difficult to survive summer training.
I almost always wear my watch for the same reason. But, you could also log your workout manually. I’m guessing you’re on Final Surge? If you already know your route, just note the time of when you start and finish, and then enter it in later. 🙂 Problem solved!
Yeah FL is a whole nother scale of oppressive/miserable dew point!!
Ditching the watch and running by feel and effort is a great recommendation, Rachel. I do that too when it gets very hot.
Fortunately, I don’t mind running in the heat or humidity. As long as I have something to drink and don’t need to stick to a fast pace, I am fine.
What I do mind, though, are cold temperatures. I really can’t stand the cold at all and I don’t deal well with it. It’s a good thing winter is still a few months away!
You and me both! I hate the cold!!! It’s so unfun. I’d much rather be sweaty and hot than cold.
The best thing about summer running is cold water and cool shower afterwards.
I do enjoy a nice cool shower! Or a dip in the creek after a hot trail run. 😉
“If it’s so humid you’re unable to adequately sweat, skip the run.”
I had to laugh at that! I can always sweat (including during winter).
Really interesting post, Rachel! I always look at the heat index, the dew point (in summer, anyway), as well as wind, if there’s any cloud cover . . . can you tell I’m not a fan of hot running? 🙂
I’m also laughing at the 55% humidity — that would feel great right now!
I love running in the summer. 🙃
Summer running has felt so tough this year! I think its just been a warmer June than most years, and I really haven’t trained hard during the summer in a few years. I’ve been doing lots of easy runs and slowing down alot. And once I started hydrating properly I noticed that it helped.
It’s been a wonky year for sure. It was so cold for so long and then all of a sudden it was summer. No transition period whatsoever!
Welp. Looks like I’m in that scary dark red for most of the year. Cool. The last few days have been really awful, with today being the absolute worst. We were on the struggle bus for sure. We slow down and try to get our runs in before the heat of the day really kicks in. Not always possible, but we try.
We’ve had some doozies here lately! Yesterday was like a swimming pool!
Summer running is tough! I typically go by feel but even that can make it rough on long runs when getting used to the conditions.
I struggle with long runs during the summer at times even when I am used to the conditions! But mostly I enjoy summer running. 🙂
Actually, I hate summer. The desert is so hard during the summer. Training is difficult. It’s easy to lose momentum during the summer months because running feels so hard.
I feel like desert and Florida dwellers don’t count for this post. Hah! But I know what you mean. You have to run SO EARLY to beat the heat in the desert.
Summer running is no easy walk in the park. Remember to drink plenty of water, suncreen and seek shade whenever possible.
Thank you for sharing this
Keep up the good work
Water and sunscreen are a must! I purposely try to seek shady routes when it’s peak heat here.
This is bonkers late because I had the tab open yet somehow never hit post comment until I went looking for the link to link back to. I admit, I was a fair weather runner before COVID and am proud of myself for keeping running through two summers and a winter without access to the gym. I feel like we’ve had more mild days than heat waves, but the humidity has been straight oppressive for a month. My app doesn’t give me dew point and I’m kind of glad. Real feel is bad enough.