Some ways to do so: Run by effort level instead of trying to hold a specific pace, do an interval workout instead of running continuously, or go for total time instead of distance.įor example, instead of tackling five miles at marathon pace, ditch your watch and run five miles at marathon effort. Tweak Your Workoutsīecause humidity can cause your body to work harder to perform a given activity, it’s a smart idea to dial back the intensity of your runs so you don’t overexert yourself and thus up your chances of heat-related illnesses. Running in high humidity is never going to feel amazing but there are steps you can take to make it more tolerable. A dew point of under 60 degrees indicates non-humid conditions, a dew point of around 65 to 70 can start to feel uncomfortable, and a dew point over 75 is “miserable,” says Ng. That means 50 percent humidity is going to feel a lot different on a 60-degree day versus a 90-degree day.įor a more straightforward metric that involves zero math calculations, check out the dew point reading, which in the Apple Weather app is listed alongside humidity metrics. When scoping your weather app for humidity data, keep in mind that humidity percentages are relative to the temperature outside, Kai Ng, USATF- and RRCA-certified run coach in New Jersey and New York, tells Runner’s World. And at 90 percent humidity and higher, it drops to an average pace of 11:07 per mile. At that same temperature with 70 percent humidity, the average decreases to 10:14 per mile. In 80 degrees Fahrenheit and 30 percent humidity, for example, the average run pace for Strava users is 9:19 per mile. According to metrics shared with Runner’s World, run pace slows as humidity climbs. “Sometimes,” she adds, “we might even feel a little bit lethargic as well.” To get more specific, during humid runs, your heart rate will likely climb, your core temperature will be elevated, and “your overall effort and exertion is going to increase,” says Lui. So if running in humidity “feels harder, it’s because it is,” Kaila DeRienzo, certified personal trainer and certified run coach in South Carolina, tells Runner’s World. As a result, your body has to work harder to perform a given activity than it would in non-humid conditions. That’s because humidity is a measure of how much water vapor is in the air, so in high humidity, the air is “jam-packed with water vapor,” says Lui, which prevents your body from being able to effectively cool itself since there’s no more space in the air for your sweat to evaporate. Humidity-the villain in this story-can screw with that cooling process. Specifically, “it’s the evaporation of sweat that cools us,” Amity Lui, MS, RD, a distance runner and New York City-based sports dietitian explains to Runner’s World. When you run, your body tries to maintain its temperature by sweating. Let’s start with a quick physiology lesson.
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