With the bloom of spring and the arrival of summer, we begin to experience higher and higher temperatures and much higher than average humidity (at least, if you live in a humid place). If you’re a runner, humidity may determine whether you’re running on the sidewalk or having fun in the air-conditioned environment of your gym.
While both indoor and outdoor running have their own benefits, outdoor exercise has greater benefits for mental health, and we shouldn’t let a little humidity get in our way. Instead, we should seek help from experts and take their advice on running on those sweltering days. We asked a few people – here’s their advice.
Make sure you dress appropriately.
Humidity and sunlight can make the weather feel much hotter than it actually is, and you’ll sweat to prove it. Wearing the wrong material can lead to overheating and chafing – two fates we want to avoid.
Wear light-colored clothing to keep you cool. A sun hat can help you block out the sun while still allowing you to release heat from your head. Sunglasses can also be a game-changer.
Avoid wearing cotton clothing to keep you cool, cozy, and comfortable. Cotton absorbs moisture and sweat. Not only will this make you feel like you’re running in a heavy shirt, but it can also lead to chafing.
Make sure you’re hydrated and getting enough electrolytes.
As mentioned earlier, higher humidity means that you may be sweating more than usual. Given that we lose a lot of water and sodium when we sweat, staying hydrated and maintaining electrolyte levels is necessary for successful running in high humidity.
Hydrate throughout the day. When the weather is hot and humid, we sweat and lose a lot of electrolytes. Replenish electrolytes during a run lasting more than 90 minutes or after a hot run.
Be sure to eat foods that contain potassium, such as potatoes and bananas, as well as foods that contain sodium, to help replace lost electrolytes and help keep energy high.
Don’t pick up the pace – be patient, and adapt to the environment.
In short, it’s easier to go out for a run when the weather is nice. Running in a wet environment will be more difficult, and you can’t expect to run in the same way, especially on the first wet run. Give yourself some time to get used to the humidity and adjust your expectations.
Accept the fact that your time won’t be so fast. It’s really easy to compare with past times and paces, especially in better weather. Running in a humid environment is like plateau training for the poor. It feels like you can’t get enough oxygen because the air is thicker, so give yourself a break when it’s wet and run by feeling!
In the first few summer-like weeks, focus on effort rather than speed. In extreme conditions, it is difficult for us to stay cool and regulate core temperature. Be patient and embrace the summer.
