How to Run in High Humidity and Survive

Over the weekend, I had my last long run before the Disneyland Half Marathon. After having a quick snack and a glass of water, I headed out the door a little before 8 a.m.

Holy humidity! It immediately hit me. I felt like I could taste the air. I was instantly sweating and knew I needed to change my 11-mile run strategy.

I’ve been running and training for races for over four years now (say for races for over four years ten times fast!), so I am no stranger to humidity. I even trained for the Walt Disney World Marathon in Orlando. Needless to say, I have had some very humid runs.

Here are some tips that will help you get out the door and survive your next run in high humidity!

Run in High Humidity and Survive

1. Hydrate, hydrate, hydrate.

Make sure you are drinking water throughout your run. Plan your running route so that you pass by a gas station, fast food restaurant or at least a water fountain.

If you feel thirsty, you are already behind on your fluid intake. So, make sure to stop for a drink frequently. If it is very hot, a good rule is to stop every 20 minutes – 30 minutes.

2. Dress minimally.

Now is not the time to try out your new cute running capris or workout top. It’s humid, and you will be sweaty. Imagine being sweaty in workout gear that might rub you the wrong way… Ouch!

Wear lightweight, comfortable running clothes. Make sure your socks are comfortable, too. Keep your feet as comfortable as possible!

I like to wear this lightweight top when it is very humid. I’m still covered, but it doesn’t feel like a shirt. Win-win.

3. Slow down.

Do not worry about any splits or tempo running or overall time goal.

When you’re running when it’s humid and hot, you should be focusing on two things: 1) Staying hydrated. 2) Constantly moving.

You can adjust your run by either covering the full mileage that is on your schedule, or you can run for the time you were planning on spending.

4. Walk, if you want.

Along with throwing your time goal out the window, don’t force yourself to maintain a consistent pace the entire time.

If you feel hot or uncomfortable, walk for a little bit. Get water, and walk while you drink it. FaceTime your mom. Take pictures of your scenery. Whatever is fine!

5. Wear a hat.

Protect your face, and wear a hat. If your head gets too hot, wear a visor.

Hats will help you keep sweat from dripping onto your face and will shield your face from the sun. This is very important on long runs when you might sweat off your sunscreen.

6. Run with a friend.

When possible, grab a running buddy. Misery loves company, right? : )

It’s always fun when you have friends that share the same interests, and only a special breed train for marathons and half marathons!

Take turns telling stories or picking songs for the playlist. Play music over the speaker, so you all can enjoy!

7. Get up and go.

If you don’t, you won’t have a chance! The temperature rises throughout the day. As soon as you wake up, throw on your running clothes, grab a snack and head out the door.

This is another reason why it’s great to run with friends. Friends keep you accountable!

Question of the Day:

  • Do you struggle to run when it’s humid? What gets you out the door?

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