i hate the heat
How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 6:50PM Reply | Return to Index | Report Post
I am from the West Coast but am in DC for the summer for the internship. Needless to say, with the heat wave starting up soon after I got here, it's been tough adjusting. I normally run 7:30 pace/mile but today my run ended up being like 8:30 pace/mile.. and the sad thing is that it wasn't easy, my legs could feel it and felt dead and I was dripping all over in sweat. Is running this much slower usual? If I'm aiming for a certain amount of miles per week, should I still go for that but just slow down a lot on my runs? I do hope when I get back to the west coast that I'll be a lot stronger.
throwback
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 6:54PM - in reply to i hate the heat Reply | Return to Index | Report Post
i live in florida.... once your used to it, the heat is just a bug that needs to be swatted away.. when you go back to running in cooler temperatures you'll feel like a god
i hate the heat
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 7:35PM - in reply to throwback Reply | Return to Index | Report Post
god i hope so, i havent run this slow in a LONG time.
Karate Chop
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 7:55PM - in reply to i hate the heat Reply | Return to Index | Report Post
The heat really slows you down a lot if you're not used to it. This is my first summer running and its been pretty brutal so far. So don't be afraid to slow down. You'll eventually get used to it and come fall time you'll be running so much faster in the cooler weather.
Cracked Claw
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 8:37PM - in reply to i hate the heat Reply | Return to Index | Report Post
I ran in DC tonight and the best thing to do is not even waste one second thinking about pace.

I am more relaxed in the heat because I run as slow as I need to in order to feel comfortable. You can learn to embrace it.
Respect
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 8:40PM - in reply to Cracked Claw Reply | Return to Index | Report Post
I am in D.C. and am also a runner! Yeah, the humidity is quickly approaching!
i hate the heat
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 8:43PM - in reply to Cracked Claw Reply | Return to Index | Report Post
Yea I didn't even think about pace and just looked at it at the end.. my legs felt like cinder blocks trying to lift them in the last 30 minutes of the run and I felt like I was crawling. Should I still aim for about the same mileage, even if it means I am spending an extra 10 minutes running every day?
GRupp
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 8:59PM - in reply to i hate the heat Reply | Return to Index | Report Post
I'm in Houston... Run in the am and at dusk... Slow it down, don't hesitate to take a quick 1-3 min walking break
letsrun consin
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 9:06PM - in reply to GRupp Reply | Return to Index | Report Post
Well DC is a horrible place to run. It's a miracle anyone can keep a brisk pace while navigating around all the trash and dead animals thrown all over the ground.
JIndo Smile
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/20/2012 10:33PM - in reply to Cracked Claw Reply | Return to Index | Report Post
Cracked Claw wrote:

I ran in DC tonight and the best thing to do is not even waste one second thinking about pace.

I am more relaxed in the heat because I run as slow as I need to in order to feel comfortable. You can learn to embrace it.


Exactly this.

I go for the same mileage but just slow it down. We're in a heat wave in Toronto with "feels like" 110* which is really hot for here. I've decided to not do "workouts" for a few days, but I've been able to get some drills/strides in. Again, keeping the mileage, just slowing it down a lot. I still enjoy running in the heat a lot.
steve martin
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/21/2012 8:04AM - in reply to JIndo Smile Reply | Return to Index | Report Post
I run out and back, not worrying about the miles, but trying to run a certain amount of time.
kingfothemile87
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/21/2012 8:42AM - in reply to steve martin Reply | Return to Index | Report Post
I live in the south (Atlanta) and here gets pretty bad with heat/humidity. You need to run when it's cooler. Mornings before 7:30 or evenings after 8. But the more you run in the heat you will get use to it. It will be a slow process, so be patient.
The Stache
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/21/2012 8:51AM - in reply to i hate the heat Reply | Return to Index | Report Post
Makes you appreciate that west coast weather, huh?

I grew up in FL. Every XC and track practice was at 3 pm. Gah! I can't even think about that now, but when you grow up in it, it's just how it is.

In college, we had a couple girls come from Minnesota to the team. They had a damn hard time. Basically on the verge of heat stroke the whole first week - and that wasn't even doing workouts, just running. They had to cut everything short. They eventually could run easy without problems, but Once workouts started, they were right back at having troubles. It took them probably 3-4 weeks to adjust. I felt terrible for them, because it was so obvious how terrible (and helpless) they felt.

Not trying to sound like a downer, but if you are from a very cool climate, the South in summer can just kick your ass. Screw times, screw pace, screw prescribed distances. Just go run what you can handle and do it as early or late as you can.
Leopardly
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/21/2012 8:54AM - in reply to The Stache Reply | Return to Index | Report Post
Same thing happened to me here in the northeast. I usually easily run 7:10 pace and this morning it was 85 and it was hard to average 7:37
lenny
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/21/2012 8:58AM - in reply to Karate Chop Reply | Return to Index | Report Post
You get used to it but it will always slow you down.
I've never felt like could be acclimated enough that it doesn't affect performance. Maybe if it was year round but not in most of north america.
run by time
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/21/2012 9:02AM - in reply to i hate the heat Reply | Return to Index | Report Post
i hate the heat wrote:

Should I still aim for about the same mileage, even if it means I am spending an extra 10 minutes running every day?


Running by time makes more sense. The aerobic benefit is determined by the amount of time spent at a given level of effort.
First Year Coach
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/21/2012 3:06PM - in reply to The Stache Reply | Return to Index | Report Post
The Stache wrote:

Makes you appreciate that west coast weather, huh?

I grew up in FL. Every XC and track practice was at 3 pm. Gah! I can't even think about that now, but when you grow up in it, it's just how it is.

In college, we had a couple girls come from Minnesota to the team. They had a damn hard time. Basically on the verge of heat stroke the whole first week - and that wasn't even doing workouts, just running. They had to cut everything short. They eventually could run easy without problems, but Once workouts started, they were right back at having troubles. It took them probably 3-4 weeks to adjust. I felt terrible for them, because it was so obvious how terrible (and helpless) they felt.

Not trying to sound like a downer, but if you are from a very cool climate, the South in summer can just kick your ass. Screw times, screw pace, screw prescribed distances. Just go run what you can handle and do it as early or late as you can.


Also screw your heart rate monitor. On a hot day, it is basically impossible for most people to run slow enough to be in the "proper zone" Just don't look at it, run off of perceived exertion (aka "by feel").
MuzLz
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/22/2012 2:46PM - in reply to i hate the heat Reply | Return to Index | Report Post
Wow, this almost perfectly describes what's been happening to me in the heat lately. Atlanta weather is hot.
Opiate for the Masses
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/22/2012 3:27PM - in reply to MuzLz Reply | Return to Index | Report Post
I've been in central Texas for 3 years now. 100+ degrees for 90 straight days last summer. Everyone else that's posted pretty much has it down:

(1) Perceived effort is the key term - slow it down as much as you need to.
(2) Make sure to hydrate well before and after a run.
(3) Get out early before the sun gets high in the sky and adds another layer of unpleasantness. It's generally going to be more humid early in the morning but it is the coolest part of the day and the sun is less of a factor.
(4) Don't plan any workouts. If the weather does happen to break one morning - try to get a harder effort in if your legs feel good. Short to medium length progression runs seem to work the best for me in the swelter. Everything else is easy mileage.
(4) Once you move back to the cooler/drier climes you will in fact feel like a god. Bricks off your chest man, bricks off your chest.

Survive it. You'll feel like a million bucks come fall if you're careful and don't peter out by mid August.
Opiate for the Masses
RE: How much do you need to adjust for heat and humidity when you first start running in it? 6/22/2012 3:32PM - in reply to Opiate for the Masses Reply | Return to Index | Report Post
Opiate for the Masses wrote:

I've been in central Texas for 3 years now. 100+ degrees for 90 straight days last summer. Everyone else that's posted pretty much has it down:

(1) Perceived effort is the key term - slow it down as much as you need to.
(2) Make sure to hydrate well before and after a run.
(3) Get out early before the sun gets high in the sky and adds another layer of unpleasantness. It's generally going to be more humid early in the morning but it is the coolest part of the day and the sun is less of a factor.
(4) Don't plan any workouts. If the weather does happen to break one morning - try to get a harder effort in if your legs feel good. Short to medium length progression runs seem to work the best for me in the swelter. Everything else is easy mileage.
(4) Once you move back to the cooler/drier climes you will in fact feel like a god. Bricks off your chest man, bricks off your chest.

Survive it. You'll feel like a million bucks come fall if you're careful and don't peter out by mid August.


Correct that - 90 days total of 100+. Only 27 straight days of 100+. Only. Good god that was horrid. I hope this summer is not a repeat.