Tips for Running in Humid Conditions

On Saturday morning, my friend Heather and I ran our scheduled long run – nothing out of the ordinary, our usual Saturday morning lineup.

I didn’t check the weather before we began running because I already knew the answer – HOT.

What I didn’t realize or factor in was the humidity level. About 3 miles into our run, I realized that something was different - there was a slight breeze in the air, but it wasn’t doing much to cool us down. We were sweating more than usual, honestly to the point of being drenched (gross, I know…just being honest)!

After checking the weather app, I had my answer. One hundred percent humidity. 100%!! What the heck?

Despite it all, we pushed through and continued our run where we finished at 8 miles. Whew. What a crazy feat!

My friend’s got GUNS!

It never fails here in the South – as the summer draws to a close, the humidity levels tend rise, making for tough running conditions. If you live in the North, you’re probably laughing at me right now. Why post something like this so close to Fall when the temperatures are starting to cool down? Well my friend, the South won’t be experiencing those “cooler Fall temps” until…umm…late October/early November. Which means we still have lots of hot summer-like runs in our future. Lucky us.

After making it through what was possibly one of the hardest long runs of the year, I compiled a checklist of things to remember when running in high head/humid conditions.

• Hydrate. Drink plenty of water the day before you run, this is super important. Also, drink lots of water DURING your run as well. The addition of sports/electrolyte beverages will help, too. If you’re one that doesn’t like to carry water on you during a run, find a few drop off locations or a loop you’ll pass often. At home, I’ve used the old “water in the mailbox” trick before…it was my own mailbox, of course.
• Run early in the morning. We usually begin our long Saturday runs super early in the morning which helps with the heat. It really truly makes a difference. Starting a run just a mere two hours later (I’ve done it before) is sheer torture in the summer!
• Dri-fit clothing. This is super important and will help in wicking moisture away from your skin as you sweat which will help guard against chafing (although it’s not always 100% a guard on it’s own)…
• Body Glide. It’s hot, humid, and you’re sweating. Not only can parts of the body rub together, areas of clothing can rub on the skin, too. If you’ve noticed any of the areas in the past or think you might have an issue, put Body Glide on – it won’t hurt anything in the end!
• Sunscreen. Don’t forget sunscreen. If you’re running later in the day when the sun is out, lather up! This will make a huge difference in the long run, trust me.
• Know when to stop. If your body is telling you that it’s done, listen. Pushing yourself through a run won’t grant you any favors in the long run!

I love this article by Runners World which really puts the humidity into perspective with the coping mechanisms of our bodies.

What’s your favorite running in heat/humidity tip? Can you think of something I didn’t list?