We know it’s hot out there, but when does it become too hot for running? That’s the question, isn’t it? No matter where they live, runners are struggling this summer, and while many of us keep pushing through, we need to make sure we are doing the right thing for our safety and health.
(originally published July 18, 2023)
What Are The Signs That It’s Too Hot For Running?
Temperature is the biggest indicator that it’s too hot for running. Your mileage may vary, but I won’t start a run if it’s over 85F. Next, factor in humidity, the amount of moisture in the air. When you live in a humid region, you’ll notice that not only is it hot, but the air becomes incredibly thick and it’s difficult to breathe. You’ll have to work harder in these conditions, regardless of your fitness or abilities. This puts more strain on your heart and lungs, making it less safe to do your regular workout. If the actual air quality is poor due to smoke, smog, or other factors, we are quickly entering a running danger zone.
What Are The Dangers Of Running In Extreme Heat?
The risks of running when it’s too hot can range from minor to life-threatening. Cramps, dehydration and sunburn are among the more mild side effects, but both are preventable, and treatable if they do occur. Left unchecked, that sunburn can develop into sun poisoning. And dehydration can help exacerbate heat exhaustion or even heat stroke. In even more extreme cases, your heart rate can soar due to the increased exertion, which can bring on cardiac arrest. And if it’s so hot that your sweat can no longer evaporate, there is a chance that your overall body temperature will rise to a point that can damage your organs.
How Do You Know When You’re Getting Overheated?
If you listen to your body, it should be fairly easy to tell when it’s just too hot. Excessive perspiration is a great sign. Are you freezing cold and clammy to to the touch? There’s a good chance you’re dehydrated and need to get yourself inside. Maybe your skin is burning from the sun. Slow it down. Do you feel dizzy? Again, it’s time to pull back and reduce your efforts. Does your Garmin indicate that your heart rate is way higher than normal? Let’s take a break and get that back in the normal range.
So What Can You Do Instead?
While nothing hits quite like a good run in the great outdoors, there are options for alternate activities. Hop in the pool for a swim. Still need a run? Jump on the treadmill and log some indoor miles. Maybe attend a session of yoga or another fitness class. Do you absolutely need to be outside? Try a casual walk instead of an all-out run. And if you are going to take your chances win the great outdoors, be sure to hydrate, use all the sun protection, and get out there before sunrise or after sunset.
When is it to hot for YOU to run?
What do you do instead?
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Running in the heat is never my choice but when it gets down right ridiculous I am out. It’s so hot here in Italy, I have not run once yet. It is ok and smart to do other things when it’s so hot!
Stay safe! And enjoy!
I’ve been trying to get out before the sun gets up and so far, it has worked well.
This week we’re having a cool spell with lots of rain. I’m so grateful for the cooler weather, it really helps!
Jealous of your cool spell! I forget what that’s like!
I run early. Choose a shady route.
The humidity as you know makes things feel worse than the temps.
I chase the shade like it’s my job!
It helps a bit to run early, but the humidity can still be so bad. I will use the treadmill when I feel like its dangerously hot out.
Early is absolutely my preference.
Well, as you know, we Florida runners pretty much have to embrace the heat or we would never run at all. I would say, when it’s really hot carry a water bottle that you can sip from and also pour over your head. An ice hat- that has pockets for ice cubes- works really well to keep you cool. I just run outside all summer long, but lately I’ve been doing my speed work on the treadmill at the gym, just because it’s waaaay more pleasant.
Water just annoys me. I’m sure it might help, but I just feel soggier, which is my least favorite state of being.
It’s crucial to prioritize our safety and health while running, especially in extreme heat. Your clear explanations of the signs that it’s too hot for running and the associated dangers are eye-opening. Listening to our bodies and recognizing the warning signs is essential to avoid potential harm.
Here in South Africa, it gets hot, but at least the heat is dry and not humid. In the summer, I usually go out at 5.30am. Now that it’s autumn, it’s rainy and cool, which suits me well!
Dry heat is fairly amazing, in my opinion! I could do without rain, but fall is nice.
I can usually avoid very high temperatures by running early in the morning. Although at that time of day the humidity can feel brutal!
I do the same, but that humidity can just grab you sometimes.
Great tips. It’s a lot dryer here so I can run up to about 90. Only early in the morning though, before the sun comes up. Once it does it get way too hot way too quickly. I always wonder when I see people running in the afternoon, when it’s over 100 and the sun is shining, what are you training for that you need to do that to yourself? 🙂
When the humidity is low, it’s just amazing. But that’s rare.