Running in the Heat: Adjusting Your Pace & Expectations

May 23, 2013

On Tuesday, I did my first workout this year in what I consider to be hot conditions. 88 degrees (Fahrenheit). After enjoying cool temperatures in the 40s and low 50s this spring, running in the heat sort of feels like propelling myself into a brick wall. As I rounded the track for my first warm-up lap, I was trying to figure out why my legs felt like lead and my lungs were already fighting me.

Photo source: runnersconnect.com

Growing up in Florida and now living in Atlanta, I’m used to experiencing heat and humidity for a large portion of the year. But that first workout when the season changes is always a doozie. Confession: I’m a wimp when it comes to running in the heat.

When the weather changes, our expectations and our actions must also change. We have to remember, understand and accept that our bodies react differently to heat. As the temperatures rise, so do our heart rates and perceived effort. We simply can’t expect to continue to run the same paces we were running consistently during the winter and early spring, nor should we from a health and safety standpoint.

So what can we expect? One of my running coaches always provided me this guidance: For every degree over 65 degrees Fahrenheit, plan to slow your pace by 2 seconds per mile. So if my average pace is 8:15, when the weather is 88 degrees, I should expect to run about 46 seconds slower – around a 9-minute mile (88 degrees – 65 degrees = 23; 23 x 2 seconds = 46 seconds; 8:15 + 0:46 = 9:01).

Here’s what the experts at Running Times suggest:

“For every 10-degree increase in air temperature above 55 degrees, there’s a 1.5 percent to 3 percent increase in average finishing time for a marathon … this slow-down occurs because heat impacts runners at a physiological level through various means, including dehydration, increased heart rate and reduced blood flow (and subsequently oxygen) to the muscles used for running.”

It gets in my head. Shakes my confidence. Going from my best running to feeling much less than my best. It takes time to adjust to the looming summer temps. But we need to remember that it’s not only ok, but advised, to adjust our paces and evolve our goals until the fall rescues us again.

In a recent article in Competitor Magazine, editor Mario Fraioli shared why this is so important:

“If your average heartrate on a typical tempo run performed under near-ideal conditions is in the range of 165 to 170 beats per minute, on a hot, humid day, trying to maintain that type of effort will yield a number in the neighborhood of 190. While you do everything in your power to stay ‘on pace,’ you’ll also be working dangerously close to your max heartrate and exerting yourself at an effort level that’s much greater than it should be for that given workout – or is even safe, for that matter. The best thing to do in this sort of situation is to aim for your normal heart-rate numbers (or, if you don’t wear a heart-rate monitor, the same effort level) keeping in mind that, in the end, your average pace will be a few ticks per mile slower than usual. For example, if the pace of your tempo runs is typically 7:00 per mile, under oppressive conditions the same sort of heart-rate (or effort) might turn out to be 7:15 per mile. This is OK! Your body doesn’t know the difference between a 7:00 mile and a 7:15 mile, but physiologically, you’re still getting the same benefit. The same principle applies to interval workouts — slow down, but keep the effort level the same.”

I wish my normal pace under hot, opressive conditions was 7:15 *wink.* I’m working on it.

Here was my workout from Tuesday. Three words: Hurt. So. Good.

10 rounds of 4 exercises with descending reps, with either a 400-meter run or 120 jump ropes between each round:

  • 400-meter run
  • 10 burpees, 10 push-ups (on toes), 10 kettle bell thrusters lifting 40 pounds (squat while thrusting 2 20-pound kettle bells overhead with a shoulder press), and 10 slam balls with a 15-pound medicine ball (holding a medicine ball over your head, slam it to the ground as you come to a squat and repeat).
  • 120 jump ropes
  • 9 burpees, 9 push-ups, 9 kettle bell thrusters and 9 slam balls
  • 400-meter run
  • 8 burpees, 8 push-ups, 8 kettle bell thrusters and 8 slam balls
  • 120 jump ropes
  • 7 burpees, 7 push-ups, 7 kettle bell thrusters and 7 slam balls
  • 400-meter run
  • 6 burpees, 6 push-ups, 6 kettle bell thrusters and 6 slam balls
  • 120 jump ropes
  • 5 burpees, 5 push-ups, 5 kettle bell thrusters and 5 slam balls
  • 400-meter run
  • 4 burpees, 4 push-ups, 4 kettle bell thrusters and 4 slam balls
  • 120 jump ropes
  • 3 burpees, 3 push-ups, 3 kettle bell thrusters and 3 slam balls
  • 400-meter run
  • 2 burpees, 2 push-ups, 2 kettle bell thrusters and 2 slam balls
  • 120 jump ropes
  • 1 burpee, 1 push up, 1 kettle bell thruster and 1 slam ball

It took me just more than 35 minutes to complete. I’m hot and tired just remembering it. But what doesn’t kill you makes you stronger, right? Right.

Hydrate, hydrate, hydrate. And be patient.

Does slowing down in the heat shake your confidence or do you embrace the adjustment? What other tips do you have for working out or running in the heat?

Comments

Christina

I think it also take a bit of time to acclimate to the heat. My DH, for example, works in a lab that is 85 degrees year round, so the heat doesn’t affect him as much. The cold, on the other hand….

Ashley

That workout looks insane but awesome! It was 90 degrees the other day when I had a long run scheduled. I did it anyway and I was glad I finished but a bit sad that I was soooo slowwww. My plan is to just get used to it I guess? (but also hydrate)

Runner Girl Eats

I am def stealing this workout! I always hate the first few heated runs. Feels like I’m slugging through mud :/

Kimi @ runkimirun

Recently came across your blog when looking at other people’s Augusta 70.3 race reports and I’m excited to know you did MCM the following month because I’m doing the same thing this year! Couldn’t agree more with your post from today!! Running outside on Tuesday was absolutely miserable here in Atlanta. To me it really felt like summer had finally arrived. Thanks for the advise and knowing I wasn’t alone 🙂

rUnladylike

Hi Kimi! So glad you found me! Thanks for stopping by! Congrats on signing up for Augusta and MCM. I know you’ll do great! I love meeting fellow Atlantans. Good luck with your training! Stay cool!

Maria

I get discouraged. It never fails. I’ve lived in Florida my whole life so I should be used to it by now. But, in the back of my mind I’m always thinking “if I could run faster I could get out of this heat faster”. But, then again, if I run faster I may end up walking and taking longer!

Lisa @ Live and Be Awesome

I think it would be more discouraging if I didn’t have this information! Thanks for sharing 🙂

Kristen L @ DYL

I knew it was good to slow down in the heat — but it is nice to see the tip of how much. That looks like a tough workout…and also an awesome workout!

Beth @ Read Hard Run Harder

It’s super hard not to feel discouraged when you see those slower pace times…It really gets to me, no matter how many times I tell myself that I am supposed to be running slower.

rUnladylike

I know, Beth. I am truly in the same boat. I ask myself, “What is WRONG with me?” … even when I know I’m doing the right thing. 🙂

Ali K. @ Hit the Ground Running

FL heat always discourages me. Thanks for this info; it really makes me feel better! Plus, I know training in the heat will help my performance when fall rolls around!

Rachel @ Undercover Diva: A Sitcom

I didn’t realize there were tips about how much it was recommended to slow down! I think my body just naturally slowed down in the heat and humidity because I’ve been feeling very very slow this month on my runs. Thank you so much for sharing, I wasn’t sure what was happening!

Nicole

The heat is killer! This makes me feel better about a really bad half marathon performance last summer on a really hot day! I knew it affected us but not as much as that!

Jill @MRScrashmattb

I’m still new to this running world, started C25K June 2012. I was never a runner. I finished C25K with an average 12:30-13mm pace then started running intervals to minimally train for the WDWMarathon. Now I’m training to get faster & to be able to run an entire Half without intervals. I’m really worried that slower times during summer heat are going to kill my confidence & make me second guess my training. Hopefully I will keep advice like this in mind as I continue to train this summer!

rUnladylike

Hi Jill! Congrats to you on all your accomplishments. You are a runner! Don’t get discouraged this summer. Everyone training for WDW has to train in the heat too. I know you will do great. Please keep me posted on your progress! Good luck.

Leslie @ Triathlete Treats

Crazy workout! Good for you!!!
The heat brings me down! It is always a sufferfest!! I grew up in Las Vegas and everyone says I should be used to it. But I have lived in Oregon for 10 years!! We only get a little big of warmth here!

Lindsey @ Run Freckles Run

Thank you so much for this post! I have really been struggling so far with the heat! I’ve only dealt with summer and I was barely running over 5 miles last summer. Now I’m in the double digits and have been loosing my mind with my splits being all over the place!

I may link to your post on my blog if that’s ok? This is good info for all runners!

Have a good weekend!

rUnladylike

Hi Lindsey! I’m so glad you found this helpful. You are always more than welcome to link to my posts 🙂 I know you will be strong this summer! Good luck! xo

Lisa

Running in the heat wasn’t a huge concern for me living in Oregon. Summers can get really hot but it’s usually not miserable. One time when I was running in Texas on vacation I had to make a pit stop back at the house mid run to get more water and cool down a bit. It was HOT!

beka

Whoa what a killer workout!!! I love workouts that incorporate running/strength training. I am going to do this but may have to do it on a treadmill (which defeats the purpose of your heat acclimation post)… in regards to that – it’s sooo hot already (in FL). I’m slowly adjusting and increasing my outside activity as the weeks go by. No choice come marathon training!

Christina

I just stumbled across this post via Olive To Run & I have to say that it came at the perfect time!! I just had a miserable 13 mile run in 80 degree weather this morning & couldn’t figure out why except that it was my first run of the season in hot weather. so thank you so much for this post! it totally makes more sense now 🙂

rUnladylike

Thanks so much for stopping by! I’m glad you found me and that it helped 🙂 And I love Cori at Olive to Run! Happy running!

Lisa

I also felt very discouraged. I only started running last fall and was doing pretty well until the hot weather hit. I thought I was in some kind of a slump and have been trying to figure out what changes I need to make to my routine to get out of it. I tend to be hard on myself, so this information was really helpful. thanks.