Hey runners,
As you lace up your shoes and hit the roads or trails in this Texas heat, there’s something you should keep in mind: the dew point. It’s a critical factor that can impact your running performance and comfort, especially in the summer. Let’s break it down.
What is Dew Point?
Dew point is the temperature at which air becomes saturated with moisture. High dew points mean the air is thick with humidity. Unlike humidity, dew point is an absolute measure, making it a more consistent indicator of how the air feels. High dew points can make the air feel sticky and oppressive.
Why Should You Care?
- Sweat Evaporation: In high dew point conditions, the air is already full of moisture. This makes it hard for your sweat to evaporate, reducing your body’s ability to cool itself. Your core temperature rises faster, making your run feel tougher.
- Heart Rate: Your heart has to work harder to keep you cool when the dew point is high. This means a higher heart rate, quicker fatigue, and feeling like you’re working harder than usual.
- Breathing: High dew points reduce oxygen density in the air, similar to high altitudes. This can make breathing feel more difficult and affect your performance.
- Performance: Studies show that temperature and humidity significantly impact running performance. Higher levels lead to slower times. While dew point has a weaker direct impact, it still affects how comfortable and effective your runs will be.
Tips for Running in High Dew Point Conditions
- Stay Hydrated: Drink plenty of water before, during, and after your run. Use electrolyte solutions to keep your body’s salt balance in check.
- Adjust Your Pace: Slow down and manage your expectations. Focus on your perceived effort rather than sticking strictly to pace goals.
- Run at Cooler Times: Aim to run in the early morning or late evening to avoid peak heat and humidity.
- Wear the Right Gear: Choose moisture-wicking fabrics and light-colored, loose-fitting clothes to help manage sweat and stay cool.
- Acclimate: Gradually get your body used to running in these conditions. It can take 10 days to two weeks to acclimate properly.
Understanding and respecting the effects of dew point on your running can help you manage your training more effectively, especially during our hot Texas summer. Adjust your approach and enjoy safer, more comfortable runs.
Keep running strong,
Coach Mort