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Higher temperatures naturally reduce your running speed, but humidity exacerbates the issue. When moisture saturates the air, sweat evaporation becomes less effective, diminishing its cooling effect. This forces your body to work harder to avoid overheating, ultimately slowing your pace.
Runners Connect provides a chart to quantify humidity's impact, though it’s only an estimate. Factors like body size, shape, and heat acclimatization also influence how your body handles overheating. Larger individuals tend to overheat more easily, while those accustomed to hot conditions may fare better.
To use the chart, determine the dew point using a dew point calculator by inputting the current temperature and humidity percentage. Once you have the dew point, consult the chart to gauge how much your running performance will decline.
For instance, if the forecast predicts 77°F with 85% humidity, the dew point would be 72°F. In such conditions, expect your running times to increase by 5-8%. A 30-minute run might now take around 32 minutes. The chart’s final columns simplify this: easy runs become 'difficult,' and hard runs become 'very difficult.' While you can still run outdoors, this insight helps you prepare for the challenge.
Image captured by Rachel Kramer.
