Monday, September 8, 2014

Tips for Running in Humid Conditions

On Saturday morning, my friend Heather and I ran our scheduled long run – nothing out of the ordinary, our usual Saturday morning lineup.

I didn’t check the weather before we began running because I already knew the answer – HOT.

What I didn’t realize or factor in was the humidity level. About 3 miles into our run, I realized that something was different - there was a slight breeze in the air, but it wasn’t doing much to cool us down. We were sweating more than usual, honestly to the point of being drenched (gross, I know…just being honest)!

After checking the weather app, I had my answer. One hundred percent humidity. 100%!! What the heck?

100% Humidity

Despite it all, we pushed through and continued our run where we finished at 8 miles. Whew. What a crazy feat!

100% Humidity

My friend’s got GUNS!

It never fails here in the South – as the summer draws to a close, the humidity levels tend rise, making for tough running conditions. If you live in the North, you’re probably laughing at me right now. Why post something like this so close to Fall when the temperatures are starting to cool down? Well my friend, the South won’t be experiencing those “cooler Fall temps” until…umm…late October/early November. Which means we still have lots of hot summer-like runs in our future. Lucky us.

After making it through what was possibly one of the hardest long runs of the year, I compiled a checklist of things to remember when running in high head/humid conditions.

  • Hydrate. Drink plenty of water the day before you run, this is super important. Also, drink lots of water DURING your run as well. The addition of sports/electrolyte beverages will help, too. If you’re one that doesn’t like to carry water on you during a run, find a few drop off locations or a loop you’ll pass often. At home, I’ve used the old “water in the mailbox” trick before…it was my own mailbox, of course.
  • Run early in the morning. We usually begin our long Saturday runs super early in the morning which helps with the heat. It really truly makes a difference. Starting a run just a mere two hours later (I’ve done it before) is sheer torture in the summer!
  • Dri-fit clothing. This is super important and will help in wicking moisture away from your skin as you sweat which will help guard against chafing (although it’s not always 100% a guard on it’s own)…
  • Body Glide. It’s hot, humid, and you’re sweating. Not only can parts of the body rub together, areas of clothing can rub on the skin, too. If you’ve noticed any of the areas in the past or think you might have an issue, put Body Glide on – it won’t hurt anything in the end!
  • Sunscreen. Don’t forget sunscreen. If you’re running later in the day when the sun is out, lather up! This will make a huge difference in the long run, trust me.
  • Know when to stop. If your body is telling you that it’s done, listen. Pushing yourself through a run won’t grant you any favors in the long run!

I love this article by Runners World which really puts the humidity into perspective with the coping mechanisms of our bodies.

What’s your favorite running in heat/humidity tip? Can you think of something I didn’t list?

24 comments:

  1. When we ran in VA Beach last sunday they said it was a recorder breaker for humidity ( although it didn't seems as hot s last year). We had a storm here over the weekend and I do think that was the last of our humidity around here. We are projected nice weather of high 70's for the next few days. Unfortunately fall is on its way!

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    1. That's crazy! Hopefully cooler weather is headed your way soon! :)

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  2. Saturday morning was brutal. I had a tennis clinic for an hour and a half and was completely drenched and exhausted after. Stupid humidity just completely drains you. All your tips are spot on though. Hydrate, hydrate, hydrate is just about all you can do.

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    1. Oh gosh that sounds miserable (but fun)! You're right, the humidity completely drains you!

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  3. Being in so FLA, I can completely relate! One good tip, if you're wearing KT or Rock Tape and doing a morning run, try and put on the tape the night before and use a spray adhesive to help it stick to your skin. Otherwise, you may end up with a sticky mess sliding down or popping off your leg. No fun halfway through a 9 miler, as I found out this Saturday. :(

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    1. Oh no so sorry that happened! That's a very good tip!

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  4. Great tips! I think being in the south, the only silver lining to having to run in the heat/humidity so late in the year is that we get pretty mild winters so spring race training is actually quite nice!

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  5. I rarely take cold showers but they are a great way to recover once you're home. I feel cool and refreshed afterwards.

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  6. The humidity presents all kinds of challenges. We don't get a lot of humid days here, but when we do, it's really noticeable. It's like the really high heat days. All you can do is slow down and do your best. At least it doesn't last forever.

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  7. i hate humidity! taking it easy is a must or I will push too hard

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  8. My favorite thing to do in humid and hot weather is run through sprinklers on the run and also jump in the pool afterwards fully dressed in my running clothing!

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    1. That sounds like so much fun! We definitely like to migrate towards sprinklers! :)

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  9. Love all these tips! Wish I lived in the south with y'all!!

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    1. :) It's so dang hot...I wish I had your weather!

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  10. Great tips Karen! I completely forgot about putting on my body glide this past Saturday.... paying for it now. I wish I paid attention to the weather report, it was absolutely gorgeous here on Sunday.

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    1. Oh no! I need to learn to pay more attention to the weather!

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  11. Thank you! These are great tips! I've really been struggling with how the weather difference affects my running from CA to here in TX. Definitely have to slow it down and hydrate a lot. A hat or visor is a must for me now. :)

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    1. I can only imagine how much of a change that what's been for you!

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  12. I always try to run early and hydrate like crazy, but right now I am so ready for fall and cooler less humid weather.

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