Category: Running

When first thinking about this post, I expected to find plenty of support for not running in the heat.

In the past, I had done almost anything to avoid running in hot, humid weather. This included getting up before the crack of dawn to complete my run while it was still reasonably cool. Or, I would go inside for a run on a treadmill or an indoor track.

This made sure I got in the miles. However, I now realize I missed out on the benefits of waiting until later in the day to complete my run.

In this post, I share what I have gleaned about the pros and cons of running in the heat. After reading it, you will understand why I am now more inclined to ignore the temperature when deciding when and where to get outside for a summer run – with my water bottle, of course.

Benefits of Running in the Heat

Science shows that running in the heat can help us prepare for races that take place in hot weather. This is not surprising.

However, what is surprising is that the benefits carryover to those races that take place in cooler weather. Beyond this, running in high temperatures can lead to improved overall fitness even if you are not racing this year.

The key, however, is to be careful when running in the heat. More about that under the ‘Cons’ section.

So, what are the benefits?

“Aerobically fit persons who are heat acclimatized and fully hydrated have less body heat storage and perform optimally during exercise-heat stress.”

Michael N. Sawka, C. Bruce Wenger, Andrew J. Young, and Kent B. Pandolf, (1993), ‘Physiological Responses to Exercise in the Heat’ in Marriott BM, editor, Nutritional Needs in Hot Environments: Applications for Military Personnel in Field Operations. Washington (DC): Available from National Academies Press (US).

Accelerate overall fitness gains

A second benefit of running in high temperatures is that this training can speed up fitness gains, even more so than training at a higher altitude.

An article in the Journal of Applied Physiology titled Heat acclimation improves exercise performance (Lorenzo et al., 2010) reports the major benefits of endurance training in high temperatures as:

• Increased maximum cardiac output (measured in liters/minute of blood flow) and increased blood plasma volume, both contributing to an increase in VO_2max. (VO_2max is the maximum rate of oxygen consumption, often referred to as the size of one’s ‘engine’.)
• Increased lactate threshold in cooler temperatures. (In practical terms, the lactate threshold relates to the pace one can sustain for an extended period. A higher threshold implies a higher speed for swimming, biking, and running.)

These benefits also lead to improved performance in cooler conditions. However, the benefits are finite, lasting for 1 to 2 weeks.

Click here if you want to read the technical details of the study that led to these conclusions.

Cons of Running in the Heat

Running in high temperature must be done carefully. Failing to do so can lead to physical and psychological effects that offset potential fitness gains.

Greater discomfort

Running in high heat can be just plain uncomfortable. With more blood being directed toward cooling our body, less is available for our muscles. Trying to maintain a running pace typical of cooler temperatures can lead to a spike in our heart rate and labored breathing.

Nevertheless, having learned of the important benefits of running in the heat and humidity, I slow down and push through the discomfort more easily. However, if it’s too much to handle, look for some firm that specializes in AC installation in Manassas, VA or wherever you are located, so that you can return to the cool and comfortable room to relax and relieve your discomfort.

Risk of heat exhaustion

Without properly hydrating or adjusting your training plan, high temperature can lead to heat exhaustion or muscle cramping.

In “Physiological Responses to Exercise in the Heat“, authors Michael N. Sawka et al. (1993) included among their conclusions:

“Dehydration from sweat loss increases plasma tonicity and decreases blood volume, both of which reduce heat loss and result in elevated core temperature levels during exercise-heat stress.”

More sweat

Sweat is our body’s way of controlling its core temperature. And, my sweat mechanism works very well.

During a run in humid heat, I quickly become a sweaty mess. On some days, this includes sloshing wet shoes. (There is hardly anything more unsettling than to see my wet shoe prints on the otherwise dry running trail.)

The problem with sweaty running gear is that it can rub against the skin, laying the groundwork for painful abrasions.

Tips for Safely Running in Heat and Humidity

The conclusion of an article in Podium Runner is “training in heated conditions, two to three times per week for 20 to 90 minutes, can produce a multitude of beneficial training effects.” The benefits include those listed above.

However, consider the following to gain the most and avoid injury from this training.

Avoid becoming dehydrated

For seniors, it is even more important to be conscious of our hydration. In Six Principles of Triathlon Training for Seniors, I noted that our thirst sensation becomes less sensitive with age. Waiting until we become thirsty can give a false sense of hydration.

First, it is important to begin the run properly hydrated. The most reliable way to ensure you are hydrated is to observe the color of your urine. If adequately hydrated, your urine will be clear to light yellow.

Then, during the run, Motion Works Physical Therapy recommends drinking 6-8 ounces of water or sports drink every 15-20 minutes. 

Finally, be sure to rehydrate after the run. An approach to rehydrating recommended by Motion Works is to weigh yourself before (dry clothing) and after a run (sweaty clothing) without clothing to determine the water lost during the run. Knowing the amount of fluid lost during a run will help determine how much water to drink after the run.

Consider electrolyte supplements . . . carefully

Electrolyte supplements may be beneficial during acclimatization. Hyponatremia, a condition resulting from electrolyte depletion caused by consuming too much water during exercise, can be avoided by consuming low doses of electrolytes (e.g. sodium, potassium, and chloride are the main ones) along with water during exercise.

However, remember that our bodies have built mechanisms to control the proper amounts of electrolytes. It is foolish, even unsafe, to consume too much of these necessary elements.

Supplementing to avoid becoming seriously depleted is a more appropriate strategy. An article by Dr. William Misner, former Director of Research & Development at Hammer Nutrition, titled “The Endurolytes Rationale” concluded that “low dose repletion rate generates electrolyte balance [homeostasis] without interfering with the electrolyte levels delicately monitored by natural endogenous processes”.

Use the right gear

Using lightweight, light colored (to reflect the sun) wicking fabrics can promote evaporative cooling and reduce irritation from sweat-soaked running gear.

I have found that snug fitting shirts that cling to my body prevent the irritation when wet. Conversely, even loose fitting, wicking fabrics rub against sensitive parts of the body making for a painful post-run experience. Tape also works but can fall off when it becomes wet.

Pay attention to your form

On a recent run, I realized that my running form had worsened as I became tired. I now pay more attention to my posture to maximize the benefit of the run.

Did I Miss Anything?

What is your experience with running in the heat? At what point do you call it too hot to run outside and move indoors?

I know that many of you are more accomplished runners than me, so will appreciate your comments.

After beginning to train for my first triathlon, I purchased a pair of running shoes from a specialty running store. I was happy with the shoes and the experience. I was also pleased to have learned through this fitting that a wider shoe (2E) is a better fit for me than is a standard width.

However, after that first purchase, I started shopping for shoes online, partly for convenience. I was working full-time and did not relish shopping during the precious hours outside of work. Websites like barbieinablender.org were super helpful and I quickly began to realize that shopping online may be better than shopping in-store. You could buy a pair of shoes at the click of a button!

Online shopping allowed me to take advantage of sale prices which I was sure could not be matched by brick & mortar businesses that sold shoes. (I am now convinced that this was wrong.)

For these purchases, I used internet resources, such as the shoe finder apps and calculators on the websites of some manufacturers, to select specific brands and models of shoes.

Questioning My Process for Selecting Running Shoes

Recently, I came upon a Silver Sneakers post titled 5 Steps to Find the Right Workout Shoes. The article included some new – at least for me – suggestions for lacing and tying running shoes based on foot shape, selecting socks, and breaking in new shoes.

The author’s information was useful. However, comments from the post’s readers were even more enlightening. The author stressed the point that shoes should be comfortable. Meanwhile, the readers highlighted how often shoes did not fit properly or were uncomfortable.

I had to stop and think about how I would go about selecting my next pair of running shoes. What was the most effective way to find them? And, did my needs in a shoe change with age?

Does Age Matter? Yes & No!

I asked Kurt Decker, an avid runner and General Manager of TC Running Company, if he has observed an effect of age on shoe selection.

While, in his experience, the age of the runner is not a specific factor in choosing a running shoe, he has seen some tweaks that runners tend to make with age. The two major changes are:

1. Increasing the amount of cushioning in the shoe and
2. Increasing the width of the shoe; feet tend to become wider, or splay, with age and more miles of running.

“Aging is like so much in life – it’s different for each of us.”

Terry VanderWert

The Running Store Approach to Choosing Shoes

Even before reading the SilverSneakers article, I had started to question the online tools I had used for selecting shoes.

Every time I used a particular calculator, a different model of shoe would be recommended even though I had given the same answers to the questions. Besides, how could static tests of balance and bending account for dynamic movements during running?

I decided to visit the local TC Running store to experience their fitting process. When we first met, I told the salesperson, Travis, that I was doing research for a Senior Triathletes post. As a result, he was kind enough to explain the process and shoes in detail.

Step 1: Evaluating a Current Pair of Slightly Worn Running Shoes

I have read that the wear pattern on a current pair of running shoes paints a picture of the owner’s running form. Therefore, I brought along a pair of shoes that were the most worn yet still being used for running.

Travis asked if the shoes had been used exclusively or nearly always for running (which they had been) or for other non-running activities such as walking around my home or office. Running creates a unique set of movements and stresses and, therefore, wear pattern.

He pointed out that while conventional wisdom involves inspecting the heel for its wear pattern, the more important area to inspect is across the width of the shoe under the ball of the foot. The uniform wear on my shoes pointed out that I have a fairly neutral gait and foot strike. He was also able to see a small but minimal effect of asymmetry in my ankles.

Step 2: Checking My Gait Without Shoes

Before choosing a single pair of shoes, Travis had me walk with socks but no shoes across a hard surface. He observed my movement as I walked about 10 yards away from and then back to him.

From this, he selected three pairs of shoes based on the level of support he judged that I needed.

Step 3: Observing My Running Gait

Next, I tried on shoes from two manufacturers. The shoes represented two different technologies for support of the foot during running.

I did not try the third pair; I was not planning to purchase shoes that day and did not want to keep Travis from ‘paying customers’.

The first pair I tried were light gray Brooks Adrenaline 19 with GuideRail technology. GuideRails, new with this year’s models, provide support through, as the name implies, rails (rods) molded into the shoe on each side of its heel.

The second shoes, an olive green pair from New Balance, provide support through stiff foam along the edges of the shoe from the heel to middle of the arch.

I jogged about 10 yards away from and then back toward Travis in each of the pairs while he observed me. His conclusion was that both pairs appeared to provide the required support.

Both shoes were extremely comfortable and nice looking. They surely made me want to buy a pair. At the very least, I may have looked for the best deals online to satiate my curiosity! However, I refrained from the temptation since I didn’t need them yet.

Brick & Mortar or Online?

I am much more likely to purchase from a brick & mortar store like TC Running Company, that specializes in running shoes, rather than from an online store.

As near as I could tell from the discussions, the prices from TC Running are comparable to those from online sources. For the price-conscious shopper, TC Running also offers ‘last year’s’ models at discounted prices, just like the online stores.

Even if the prices were slightly higher, I would be much more confident in the selection of shoe based on a dynamic evaluation of my running form than from a static-only (at best) assessment with the online stores.

I understand why businesses choose to sell online. After all, an online store allows you to cater to shoppers who cannot browse and buy when retail locations are not traditionally open. As well as that, an ecommerce platform (visit this link to see one) can provide data and analytics about products and customers much quicker and easier than if that were to be analysed in a brick & mortar store. But for me, the actual store always wins.

If the Shoe Fits, You Will Wear It

Most runner’s shoes are selected after trying on several pairs of shoes to find a pair that provides the balance of support, fit, and comfort. The same process for determining the right shoes is used for all ages, even if the outcome in terms of the specific shoes that are selected changes with time.

Remember: Shoes that fit properly and feel comfortable when running are much more likely to get used.

Leave Your Comments and Questions Below

Where do you buy your running shoes?

How, if at all, have you found your shoes to change with age?

Please share your thoughts below.