Running in Humidity: Challenges and Strategies

For the past few weeks, we’ve experienced intermittent heat waves. As the temperature rises, humidity increases, forcing me to get up earlier than usual to run when it’s cooler, typically around 15-17 degrees Celsius. However, the heat rises quickly within a short period, and so does the sweating. To replenish the fluid loss, I’ve been drinking LMNT high-sodium drinks with electrolytes.

This year has been particularly unusual. For the past three years, running during the summer has been under drought conditions, so the air has been dry. But this year, the humidity levels are hovering around 80-90% in the early mornings, then dropping during the day when the temperature soars to 34-36 degrees Celsius. This shift has significantly affected my running as I prepare for the Edmonton Marathon later in August.

The Impact of Humidity on Running

Running in high humidity has been challenging. I’ve noticed more laboured breathing, an increased heart rate, excessive sweating, and an overall higher effort. I spoke to a fellow runner friend, Melissa Doolaar, about how she’s enduring the high humidity levels while training for the upcoming Chicago Marathon this fall. She mentioned it’s tough but added, “It’s a poor man’s alternative to high altitude training.” I guess I'll take this humidity if it makes me a better-conditioned runner, but it made me wonder why it feels so difficult.

Understanding the Challenges

Curious to understand the reasons, I did some research. What I found was fascinating. Numerous studies have shown that increased humidity can double and triple a person’s effort from 50% humidity to 80-90% humidity.

Why is Running in Humidity Harder?

1. Thermoregulation: Our bodies rely on sweating to cool down. In high humidity, sweat doesn’t evaporate as effectively, making it harder for the body to regulate its temperature. This can lead to overheating and increased exertion.
2. Cardiovascular Strain: When the body can’t cool down efficiently, the heart has to work harder to pump blood to the skin’s surface to aid in cooling. This results in a higher heart rate and greater cardiovascular strain.
3. Breathing Difficulties: Humid air is denser and contains more water vapour, making it harder to breathe. This increased resistance can make breathing feel more laboured and reduce oxygen intake.

Strategies to Cope with Humidity

1. Hydration: Staying well-hydrated is crucial. Drinking electrolyte-rich fluids like LMNT can help maintain the balance of salts lost through sweat.
2. Acclimatization: Gradually acclimating to humid conditions can help. Start with shorter, less intense runs and slowly increase duration and intensity.
3. Early Morning Runs: Running early in the morning when it’s cooler can mitigate the effects of humidity. As mentioned, temperatures around 15-17 degrees Celsius are more manageable.
4. Appropriate Gear: Wearing light, moisture-wicking clothing can help manage sweat and keep the body cooler.
5. Pacing: Adjusting your pace and listening to your body is essential. It’s okay to slow down and focus on effort rather than speed.

Conclusion

Running in high humidity presents unique challenges, but understanding and preparing for these conditions can help. As I continue training for the Edmonton Marathon, I’ll be incorporating these strategies to manage the humidity and stay on track. Remember, every runner’s experience is different, so find what works best for you and stay safe out there.

References

1. Galloway, S. D. R., & Maughan, R. J. (1997). Effects of ambient temperature on the capacity to perform prolonged cycle exercise in man. Medicine and Science in Sports and Exercise, 29(9), 1240-1249.
2. Cheuvront, S. N., & Haymes, E. M. (2001). Thermoregulation and marathon running: biological and environmental influences. Sports Medicine, 31(10), 743-762.
3. Montain, S. J., & Coyle, E. F. (1992). Influence of graded dehydration on hyperthermia and cardiovascular drift during exercise. Journal of Applied Physiology, 73(4), 1340-1350.