Buzz
Running in hot weather feels more strenuous compared to cooler days, and this isn't just a mental effect. Our pace genuinely decreases in higher temperatures—at least until our bodies adjust to the heat—and the extent of this slowdown can be precisely measured.
The temperature calculator from Runners Connect, designed primarily for race times, is equally useful for analyzing daily runs. For instance, after skipping my morning run and rescheduling it for the afternoon in 80-degree weather, the calculator revealed that my 10-minute mile pace would likely increase by 15 seconds compared to a 65-degree morning run last week.
An 80-degree day can increase your running time by 20 percent compared to an ideal 45-degree day, whereas a 70-degree day only adds 7 percent. This variation means your slowdown depends on your baseline pace. Since converting percentages into minutes and seconds can be tricky, this calculator proves to be an invaluable resource.
Humidity levels above 60 percent will further reduce your speed, though this factor isn't included in the temperature calculator. On hot days, take it easy and don't be discouraged if your performance isn't up to your usual standards.
Image captured by bark.
