The Science of Running in Heat & Humidity (and How to Handle It)

It doesn’t have to be a cruel summer of slogging through hot, humid runs. You can adjust your training so that summer running is productive and enjoyable. In part 1 of our summer running episodes, we discuss the physiological impacts of running in the heat and humidity, and how to adjust your training based on those responses.

Thank you to our sponsors:

✨ Good Ranchers: American-grown meat, delivered frozen to your doorstep. Use code IRON for $40 off the first order, or$100 off across the first three orders when customers start a subscription. Plus free protein with every order (choice of burgers, bacon, or chicken breasts). Be sure to mention “Tread Lightly Podcast” for how you heard about the company! https://www.goodranchers.com/

✨ Tailwind: Complete sport nutrition made simple, including hydration mixes, high-carb sport drinks, endurance fuel, and recovery mixes. Use code TREADLIGHTLY20 at https://tailwindnutrition.com/TREADLIGHTLY for 20% off your first purpose.

✨ Mizuno: Shop running shoes and clothes at Mizuno’s Memorial Day sale: https://runtothefinish.com/memorial-day-sale-mizuno-usa/

In this episode, you’ll learn:

✅ What happens to your body when you run in the heat

✅ Why you need to change your recovery strategy during the summer

✅ Why humidity, UV index, and air quality, matter as much as temperature

✅ How to adjust your paces for running in the heat

✅ How to adjust your interval and tempo runs for the heat and humidity

Further Resources:

Heat-Adjusted Pace Calculator: https://apps.runningwritings.com/heat-adjusted-pace/

How to Adjust Your Workouts for Heat and Humidity: https://lauranorrisrunning.substack.com/p/how-to-adjust-your-running-workouts

References

🔬PMID: 40249903

🔬PMID: 30906810

🔬PMID: 30618849

🔬PMID: 40170530

🔬PMID: 40141822

🔬PMID: 23444094

🔬PMID: 33707983

🔬https://link.springer.com/article/10.1007/s00421-018-04063-9

🔬PMID: 29356948

🔬PMID: 39152681

🔬PMID: 41749466

🔬PMID: 39231499

🔬PMID: 34129223

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/