June 5, 2006

Humidity and Running

Runners have many obstacles to overcome on their daily workouts. One of these obstacles is humidity. How much humidity can a runner stand before it is too taxing on their body?

Dealing with humidity is a challenge to most runners. If you are not used to 90 degree days with 75 percent humidity, chances are you will struggle and not finish your workout. What can you do to make it through a high humidity day?

• Stay hydrated. Humidity is the amount of water vapor in the air. Ironic, then, that you need to stay hydrated. You should do your best to drink water 30 to 45 minutes before you start your run. During your run, you should drink at least 1 cup of water (or Gatorade, etc.) every 10 to 15 minutes. If you are drinking a sports drink such as Gatorade, it will only be helpful if you are running long distances or for extended periods of times (at least an hour or more).
• Use the shade. If you can run through a forest preserve it will liken your chances of being able to run where it is cooler. Using shade to your advantage will at least lower the temperature you are running in.
• Dress for the weather. If it is 20 degrees outside you are going to dress warmly. Likewise, if it is 100 degrees outside then you are going to dress lightly. Wear light shirts and shorts. These should be made of breathable materials. Avoid wearing t-shirts if you can. If you have an old mesh shirt, wear it!
• Train for warm weather. If you do not usually run in warm weather, prepare your body for it. Do not go out and run 10 miles on a 90 degree day if you have never done it before. Slowly build up your body for it. Take it easy. Your body will adjust. The adjustment period varies but around 1-2 weeks does the job!
• Take a break. There are runners, like me, who feel too high and mighty to stop running in front of other people. But if you are on the brink of passing out, stop running. The last thing you want is to be 3 miles from your car in the middle of a field and passed out.
• If all else, stay inside or swim. Running is not the only way runners stay in shape. If it is too dangerous to go running, stay inside where it is cool and count it as a rest day. If you need get your legs moving, see if you can go to the beach or pool and swim for a while. Just remember to stay hydrated!

Most of this advice is probably what you all already know. However, you will want to use that extra bit of caution on high heat and humidity days. Take it easy and you'll still be able to enjoy your running.

RP

Tags [?]: