Your Pace and the Heat

The following is from Jeff Galloway. This is very important information to consider and I repost it every year as a reminder to both new and experienced runners. As the heat rises you simply must adjust your expectations. This not only applies to racing, but also to training. You cannot run your favorite training route on two different days and expect the same results when one day is 20 degrees hotter.



The hot and sticky days of summer are here. Make sure that you are making some adjustments in your running. Most runners begin to slow down at 55 degrees and start suffering at 65 degrees. Of course, the body can adapt to heat stress and push the threshold up a bit, but you usually can't run as fast on a 75 degree day as on a 45 degree one. High humidity is also a major problem. It's like a wet blanket; it doesn't allow much evaporation or perspiration and your body heat builds up.

If you try to run too hard in hot or humid conditions you'll hit "the wall" sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat:

• 8 minute mile becomes...
• 55-60 degrees - 1% - 8:05
• 60-65 degrees - 3% - 8:15
• 65-70 degrees - 5% - 8:25
• 70-75 degrees - 7% - 8:35
• 75-80 degrees - 12% - 8:58
• 80-85 degrees - 20% - 9:35
• Above 85 degrees - Forget it... run for fun*

Note: This chart is based upon Jeff Golloway's own experience in the heat and talking to other runners. It has no scientific verification. Use your own judgement, but be careful