How to run in the heat! The best tips and tricks for running in hot and humid weather!

Hello everybody! Hope you're all well. Today's video is all about running in the heat with some tips and tricks to stay safe and run well out there, from having electrolytes, where to run and how to adjust your run pacing. It's all covered.. enjoy!

Kit from the video:

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Chapters
0:00 Intro
2:37 When to run
3:18 How to adjust pace
4:21 Hydration
5:51 Humidity
7:01 Final quick tips

[chrisvanbuggenum]

I always just run naked. I think people find it super motivating when they see me because they all start picking up their pace and running really fast.

[rixtaw]

Great subject! I live in Florida where the summer humidity is crazy and winter is about as hot as your summer! All of your tips are perfect, and the only thing I would add is the mental aspect. Lot's of people complain about it and just HATE running in the heat...but if you can actually turn that around and tell yourself not to worry about the heat, and even start to enjoy it, it becomes just another part of the run. Embrace it!

[wadetewano]

Good to see you back to it bro, hope the ankle is coming good 💪🏽

[itskennnnnn]

Thanks for the video. In Singapore, where I live, its always 80% humidity even in the evenings and nights.

[eddiegaul]

During the summer, I like to get some running in during the higher temperatures, but it is all about getting heat acclimatized. I've found the best solution for me, is to get up early in the morning and get it done before the sun rises. I am not a treadmill runner and I've tried to run after dinner and it just doesn't work from a digestion standpoint nor trying to get some sleep afterwards. It takes some dedication to get up at 4:30 AM but I feel accomplished (and a bit hardcore) for the rest of the day. Great video Ben! As always love your content.

[Mr_Fairdale]

I live in Las Vegas. It’s not really the heat (especially this year it hasn’t been bad, yet) but it’s really the sun. It just drains me. And with sunrise before 5:30, it gets difficult. Evening runs are somewhat better, but out here we have the “urban heat island” effect. So you feel the heat dissipating from the streets and other buildings. Slow down, use ice in a handheld or in a buff around your neck. Sometimes just start running in a completely soaked shirt. It’s all about surviving. Workouts are for treadmills lol

[Mike-gift]

Great video Been getting up early 5.30-6am to avoid heat.

[Run_Farah_Run]

I definitely had to adjust the pace with the heat. It’s been in the upper 70s in the morning here with high humidity, so long runs in the 10m/m range are more common. I save the speed for specific workouts earlier in the week.

[PokeDadDiaries]

Ben are we going to get a video of Sarah running Comrades at all?!?!

[helenlamb]

I freeze a cool towel soaked in water the night before a run. And take it with me. You can either use it like a bandana on your head, secure with a hair tie, or just wear it around your neck with the ends tucked into your hydration vest. It stays cold for hours, but if it does warm up, give it a shake and it turns cold again. Genius

[robbieb]

As a Floridian in our summers its impossible to avoid the heat outdoors. Before the sun rises is the "coolest" but that's low 90s but in the early morning humidity is the highest point of the entire day so real feel it will be always over 100 degrees. (38 celcius). On average during our days it's real feel 106 degrees. (41 Celcius). All Floridians know that in the summer you run to heart rate and NEVER pace. Throw pace out the window. You also don't run further than 2 miles away from a location you can get inside with water. Always run with a hand held. The great thing about running in the heat is you will run fast races in the fall. The Badwater 135 Ultra at Death Valley is the hottest and toughest Ultra in the world. Everyone who finishes that race says they PR in their next race they run. If the heat doesn't kill you it makes you stronger

[jonh]

Very timely advice. I have the Great North Run in September and it has been very hot the last few years. I'm starting to include some shorter midday runs to acclimatise myself to the higher temperatures. Not bothered about pace or distance (in fact I may just walk) but I think it will help with my heat tolerance.

[tompatrick]

Ben, you are amazing as always. Great advice. Wish I had been following you last summer when I did a virtual marathon, long story. Anyway, it will be great this year for the real deal and training. Thanks.

[runningwithsimon]

Heat training is super helpful - I'm using saunas session ahead of Badwater where the temps will be ~50C / 120F. Now running in the 30-40C is casual. I just posted a quick "how to" if anyone is curious

[edhare]

Great video Ben, I was thinking about all of this on the way home from work. I have been really struggling with my intervals and getting down on myself for not hitting the numbers but some of what you say, really puts it into perspective. Too worried about what it looks like on Strava and not thinking the effort my body is trying to put in. I am sure we will all be much fitter when the cooler temperatures come!! Perceived effort is the name of the game in the heat!!

[ainsleywilliamson]

Awesome Video Ben. Ran the Sydney marathon yesterday in 30deg heat. The heat was definitely a game changer.

[settlers]

I sent this to my nephew. Great explanation. I hit the wall hard at Grandma's marathon at 3 hours by far off my PR at 2:23

[RunningWithConnor]

I've needed this after the past few weeks!

[Petersa]

Hi Ben, great advice been looking fwd to an upload, feels like it’s been a while since Comrades. Are you or Sarah doing a post Comrades video ?

[gary_runs]

Great tips Ben, Hope all's well with you both 🙌🏼