Running in heat is hard enough, but when you add humidity to the equation, getting those summer miles can be downright exhausting. Test Editor Amanda Furrer stops by the Runner’s World Clubhouse to share her tips for surviving those extra muggy days.
Run Early in the Morning, or Later
You can avoid the worst heat of the day by getting your run done early, or waiting until later in the evening. Just like in winter, remember to visibility or reflective gear when running in lower light times of day.
Dress for the Weather
Sweat has a cooling effect on your body when it's able to evaporate, pulling moisture away from your body, but when the air is already humid, it prevents sweat from evaporating. Wear lightweight, sweat-wicking materials so you don't overheat.
Don’t Forget the Sunscreen
Summer heat and humidity doesn't come without a scorching sun. Protect your skin by applying sunscreen before your runs, and don't forget to wear at hat or visor, too.
Pro Tip: Soak your hat in ice cold water before heading outside.
Drink Plenty of Water
Staying hydrated is key in muggy weather. Drink plenty of water before, during, and after your run.
Cool it (Your Pace, That is)
Humid air slows down your body’s ability to regulate its temperature. Setting a PR isn't worth the heat stroke. Use humid days to turn down the pace a notch. Adjusting the pace of your workouts will allow your body to keep the blood flowing to your muscles, and offset GI issues that can arise when you start to overheat.
Stick to the Shade
Lastly, seek shade. Staying out of direct sunlight can help you find minor relief, so find shaded streets, or hop onto a trail. And if it’s really hot outside, run inside on the treadmill.
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Amanda is a test editor at Runner’s World who has run the Boston Marathon every year since 2013; she's a former professional baker with a master’s in gastronomy and she carb-loads on snickerdoodles.
