How to run in the heat! The best tips and tricks for running in hot and humid weather!
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- čas přidán 2. 07. 2024
- Hello everybody! Hope you're all well. Today's video is all about running in the heat with some tips and tricks to stay safe and run well out there, from having electrolytes, where to run and how to adjust your run pacing. It's all covered.. enjoy!
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Chapters
0:00 Intro
2:37 When to run
3:18 How to adjust pace
4:21 Hydration
5:51 Humidity
7:01 Final quick tips - Sport
I always just run naked. I think people find it super motivating when they see me because they all start picking up their pace and running really fast.
Great subject! I live in Florida where the summer humidity is crazy and winter is about as hot as your summer! All of your tips are perfect, and the only thing I would add is the mental aspect. Lot's of people complain about it and just HATE running in the heat...but if you can actually turn that around and tell yourself not to worry about the heat, and even start to enjoy it, it becomes just another part of the run. Embrace it!
As a Floridian in our summers its impossible to avoid the heat outdoors. Before the sun rises is the "coolest" but that's low 90s but in the early morning humidity is the highest point of the entire day so real feel it will be always over 100 degrees. (38 celcius). On average during our days it's real feel 106 degrees. (41 Celcius). All Floridians know that in the summer you run to heart rate and NEVER pace. Throw pace out the window. You also don't run further than 2 miles away from a location you can get inside with water. Always run with a hand held. The great thing about running in the heat is you will run fast races in the fall. The Badwater 135 Ultra at Death Valley is the hottest and toughest Ultra in the world. Everyone who finishes that race says they PR in their next race they run. If the heat doesn't kill you it makes you stronger
Ben are we going to get a video of Sarah running Comrades at all?!?!
I want to see what happened
Was wondering the same.Hope your ankle is better.
Sorry, I'm out of the loop. What's is Comrades run?
Ive been wondering the same...
Good to see you back to it bro , hope the ankle is coming good 💪🏽
Great tips Ben, Hope all's well with you both 🙌🏼
I freeze a cool towel soaked in water the night before a run. And take it with me. You can either use it like a bandana on your head, secure with a hair tie, or just wear it around your neck with the ends tucked into your hydration vest. It stays cold for hours, but if it does warm up, give it a shake and it turns cold again. Genius
It will not work in temprature near 35 degree celcius or above
Ben, you are amazing as always. Great advice. Wish I had been following you last summer when I did a virtual marathon, long story. Anyway, it will be great this year for the real deal and training. Thanks.
Great video Ben, I was thinking about all of this on the way home from work. I have been really struggling with my intervals and getting down on myself for not hitting the numbers but some of what you say, really puts it into perspective. Too worried about what it looks like on Strava and not thinking the effort my body is trying to put in. I am sure we will all be much fitter when the cooler temperatures come!! Perceived effort is the name of the game in the heat!!
Great video, your range if hats is fantastic, ive got the elite and its brilliant
I've needed this after the past few weeks!
Awesome Video Ben. Ran the Sydney marathon yesterday in 30deg heat. The heat was definitely a game changer.
Great video Been getting up early 5.30-6am to avoid heat.
I live in Las Vegas. It’s not really the heat (especially this year it hasn’t been bad, yet) but it’s really the sun. It just drains me. And with sunrise before 5:30, it gets difficult. Evening runs are somewhat better, but out here we have the “urban heat island” effect. So you feel the heat dissipating from the streets and other buildings. Slow down, use ice in a handheld or in a buff around your neck. Sometimes just start running in a completely soaked shirt. It’s all about surviving. Workouts are for treadmills lol
During the summer, I like to get some running in during the higher temperatures, but it is all about getting heat acclimatized. I've found the best solution for me, is to get up early in the morning and get it done before the sun rises. I am not a treadmill runner and I've tried to run after dinner and it just doesn't work from a digestion standpoint nor trying to get some sleep afterwards. It takes some dedication to get up at 4:30 AM but I feel accomplished (and a bit hardcore) for the rest of the day. Great video Ben! As always love your content.
I definitely had to adjust the pace with the heat. It’s been in the upper 70s in the morning here with high humidity, so long runs in the 10m/m range are more common. I save the speed for specific workouts earlier in the week.
Thanks for great advice....from rural South Australia where 35° days are normal in Summer..yikes😱😎👍👍👍👍👍
Very timely advice. I have the Great North Run in September and it has been very hot the last few years. I'm starting to include some shorter midday runs to acclimatise myself to the higher temperatures. Not bothered about pace or distance (in fact I may just walk) but I think it will help with my heat tolerance.
I sent this to my nephew. Great explanation. I hit the wall hard at Grandma's marathon at 3 hours by far off my PR at 2:23
I've been getting out a lot recently doing 10/15/20k runs. Loving it and barely been on the treadmill since the weather got better which is partly because it's in a summer house at the bottom of my garden which could not only looks like a giant sauna but acts like one as well! According to Garmin I am now 8% heat acclimatised. Which is nice.
Great recommendation for PH (precision hydration) sorted me for Comrades this year.
Hi Ben, great advice been looking fwd to an upload, feels like it’s been a while since Comrades. Are you or Sarah doing a post Comrades video ?
Hi Ben, thank you for this very helpful video, I do infact live in the Algarve so running in the heat is pretty much a way of life!!
For me I just have to go out super early in the morning, but occasionally you have no choice.....eg. next Sunday 9th July I will be running in a 10k road race which starts at 9am!!! I will be running on the shaded side of the road, if there is any 😂.....
Heat training is super helpful - I'm using saunas session ahead of Badwater where the temps will be ~50C / 120F. Now running in the 30-40C is casual. I just posted a quick "how to" if anyone is curious
#ShamelessHijackPlug
@@DarinCSmith I'm really just trying to help here by taking time to share my experience which is fairly deep and relevant on this topic
.... I gain literally nothing if people watch this or not
Thanks for sharing Simon, good luck in Badwater! I haven't written off the idea of doing races like Badwater but my main issue is keeping my stomach happy on distances over 50K. Heat makes it worse definitely.
@@runningdamo that’s definitely the issue with long distance… My wife was struggling a lot with that (and still is) but was able to train for it to some extent, and by try and error find some food that sits better with her. The exception being heat race, where she invariably pukes…
I did the same thing, just out of no where decided to up my sauna time. Definitely has made my summer runs easier.
Thanks for this video buddy - very much needed. I went out for a half on Monday after work and it was baking hot! I under-fuelled and at about 16-17km in cramp hit in both legs. My legs are just starting to recover. I'll give precision hydration a go for sure. I'm useless at getting my fueling right and so hoping their plan will work! Also not sure if it's because I'm taking on too much water or lacking salts or what, but sometimes notice my fingers swell a bit on longer runs! Has this happened to anyone else before? Again thanks for another great video!
I enjoyed this as someone in the Southern Hemisphere who is dreaming of the return of Summer.
Perfect timing as in Croatia we're at the peak of the first heat wave for the summer. 35 degrees today. Sheesh! Today I overslept and went out a bit later than planned, and was punished. I hate running in hot weather.
Thanks for the video. In Singapore, where I live, its always 80% humidity even in the evenings and nights.
Humidity is more challenging than heat only
Don't forget use shade to your advantage! And definitely err of the side of caution, I usually see a handful of runners faint every summer.
Great to see you back at it again...that can only mean your ankle is healed/healing.
Any chance we can see Sarah's comrades run video ?
Could have done with this video about 4 weeks ago for the Edinburgh Marathon, I was not prepared for the heat and didn’t adjust my pace enough amongst other mistakes, cue cramp and sickness.
I put my water bottles in the freezer the night before. I do the same if I have a water blatter on my back - which feels great. 😀
I was in VLC for 12 days last week and the humidity contrast between running there in summer and winter is startling. Basically the nighttime temperature didn't drop under 22C even pre-sunrise.
last night i ran in 80 degree weather with my cross country team and that is our first really hot practice so far. We had to do a fartlek run so the heat really messed with me a bit but not a lot. i wish i could’ve seen this video sooner!!😅
68° F as hot. **Laughs in Texan**
Seriously though, these are solid tips. Stay safe out there!
Getting it done (tomorrow cause it's HOT).
I needed this one! Had to DNF a marathon recently due to heat exhaustion.
Had my worse time last year because of the heat and humidity.trained all winter & spring and week before race day Temps soared into 80's .was terrible
Awesome! So often the heat coping advice is just drink plenty of water...it's not enough!
I've been struggling with 26-30c and blasting sunshine here in sweden, not my favorite running weather as someone that runs even my easy runs in shorts&tshirt if it's above 8c...
in south east asia, we are used to running in 30degrees so the marathon events are almost always starting at 2am 🤦♂️ 😢
I have learned to blot / pat my face when I get sweaty to avoid just rubbing the salt in. And moisturizing when I get home.
I needed this 4 hours ago - on the sofa drinking lots of water…..
i love running in the heat. my number 1 tip: taps aff! :D
What are the chances you do a legionnaires hat? Being in Australia there is a lot of sun, but not so many options
Where I live a typical summer day is 36C to 37C thats 98-100F with humidity 70+, best thing I can say is run in light clothes hat and shades are a must, water source if your not conditioned to hot weather or doing a mid to long run. If you can find a run path that omits some the sunlight. And pray you get caught in a afternoon rain shower mid run lol
Running in Venice, Italy now, awful humidity 😂
when I used to run a lot, I couldn't run when it was above 80 in strong sun. I sweat like crazy if I run at 45, so that was way too much for me. want to be better with it because I don't like running on treadmills
Run with the moon, always. Missouri 🥵
hey guys I live in between AlUla in KSA which is elevated, pretty hot but dry and Dubai which is at sea level as you all know and insanely humid....my running in dry conditions irrespective of how hot it is is unaffected ....humidity however is a whole different animal...even at sunrise in Dubai humidity is insane this time of year and intervals are a real real struggle ....drenched level 9 million and water and electrolytes dont cut it ....sometimes you just need to run indoors as ugly as that sounds
I already have problems with pace around 25c. Have to run around 20sec slower per Km to have similar heart rate. Its really demotivating and hard
100% agree on running in the morning because its way colder compared to evening when its almost dark but its still above or around 30c which is very hot
10c is the ideal temp for most people. So anything above 20 can be considered hot
Where I live is 20+ all year round, England heat 😂
Water water water. Almost all my summer runs are fixed on one course because the lakeshore bike path I run has multiple water fountains and I hate to wear hydration vest.
Thailand, we got over 33-40+°C with over 75% humidity plus the smog. Even if I run before sunrise, I get my asthma because of the pollution despite the fact that I live far from the main cities. it's been a struggle since December it won't get better until June. I can’t wait to run asthma free. I'm lucky if I could run 3x a week. Surely, I am not the only one who's asthmatic but love to run outdoors. swimming chlorine = asthma, ocean=jellyfish hahahaha guess can’t have it all 😂
I live in sydney australia and summer temps routinley get above 30 degrees, some days 40. Do u think its fine to run outside in this weather or no
Thailand.. Wear white. Run before sunrise. Drink plenty. Enjoy.
if you taking water out ona run take it fronzen when u leave the house! 30 min after when u start drinking u get a nice cool water to cool u down
Will I get better at running if runnig at warm weather because especially on sessions the times will be way slower I have done 500m at 2 minutes while normally it would take about 88-90 seconds so I am wondering is there still a point doing sessions even dough I am that slow?
I live in Hong Kong , there is almost over 30 degrees every day in summer 😭
Wow, I didn’t know heat converters existed. That turns my 20.25 5k PB into a 19.07 😅
Doing the 70.3 Ironman in Cozumel in 12 days, and it’s going be 31-34 C during the time of the run… going to be brutal.
Good luck!! Wishing you a great race!
Swimming before/after is a great way to lower your body temperature. Ice cube on the forehead/under the cap, ice pack on the chest, cold shower/bath before leaving the house. Cool/cold shower before bedtime to ensure adequate sleep. Invest in AC unit in your apt if you can afford it.
On a recent trip to Australia, the day after arriving, I decided to get up early (6am) and out for run before it got too hot. Temp around 22 degrees C - mission accomplished :) Humidity - 93% argghh
I do have a quick snicker when I hear European friends talk about running in 20c "heat". I love that temperature here in QLD but I can't stand running in anything below 10c. Feels like my fingers will fall off. Lucky there's only a couple of weeks of mornings below
@@stew8041 Having grown up in Qld myself - yes, 20c is nothing, though when the humidity is extreme, it makes it much harder. I did acclimatise pretty quickly on that last visit. Having lived in the UK for a while now, I find 10 C about perfect. Running tee and shorts all year round - even on sleeting early winter mornings with the headtorch :) Though I do need to wear gloves once it goes under about 2 C.
20 degrees 😅 that’s the low where I live less than 4 months of the year
you thought 24th of May in Bermuda was hot and humid? try running in August middle of the day. it's a whole new level of hell. summer pain = winter gain.
Wear arm sleeves that you can stuff full of ice. Sew a pouch into a bandana to hold ice at the back of your neck. If you're running with a vest and have access to your vehicle in loops then freeze some water bottles and leave them in a cooler. Start off with a frozen bottle in the back of your vest. After each loop, swap that now at least partly defrosted bottle to the front to drink, and put a new frozen bottle in the back.
#California
To avoid the NorCal wine country heat, I awake at 3 AM for my workouts. Even then, it's already 70 F / 21 C.
Bring on Ibiza Marathon… on hills… on tarmac… at 3pm at 25° 😂
Sat in Majorca in 31 degree heat watching this 😂 cheers Ben
Sat in Windermere 10 months later on the morning of the marathon in 20 degree heat ha!
Question! I live in Singapore where the weather is hot and humid throughout the year. If you are using VDOT chart to decide pacing for training for example, would you adjust paces for all the training including interval and tempo run, or occasionally you still need to follow the pace the chart tells you? Makes me worry if I do slower run for all training, but at the same time I wonder if I'm pushing too much when I don't adjust... What would you do?
I think doing zone4/5 internals in the heat is a bad idea. The muscles wouldnt get the stress theyre used to because the heart is just struggling to cool you off. Maybe strides would be ok
how hot is too hot to run?
Heat is here in Pakistan we run in 40c 🥲6 months
Can I suggest saunas as a way of building heat tolerance? No need to go crazy with either temperature or duration but a regular sauna session gets your body somewhat more used to the heat.
If you don't have easy access to a sauna a hot bath will work nearly as well.
Beijing is about 41C yesterday, a new record high on June 22. 😂 thanks to global warming, now I had to run on the treadmill
Cape Town marathon in October ?
I'm sweating just watching this 😅
My best tip for when it’s really hot and you’re suffering is to take off your shirt and dunk it in the water too. Saved me on my last 100k.
Run shirtless, the evaporative cooling is refreshing. But, remember the sunscreen.
Mmm... Actually I have discovered that Dew Point is a very good predictor of discomfort, some weather forecasts include it. 26C and I know I will be suffering.
Become friends with salt.
20° 😂😂 bro im leaving now to run in 38° with 51% humidity 🥹🥹
Promo*SM 💃