Dew Point and Performance
A Runner's Guide to Humidity
Welcome back, readers! Today, I want to delve into a topic that's particularly relevant for me as a runner in San Antonio: the implications of high humidity on my training. As the summer heat rises, so does the humidity, creating a challenging environment for outdoor activities. In this post, I'll focus on a specific variable that I use to assess humidity levels: the dew point.
When it comes to running in high humidity, the dew point serves as a valuable measure of moisture in the air. It represents the temperature at which air becomes saturated and can no longer hold all the moisture. The higher the dew point, the more humid it feels. In San Antonio, summers are notorious for their combination of high heat and high humidity, making it vital for me to pay close attention to the dew point to gauge the conditions I'll be facing during my runs.
Running in high humidity can be particularly challenging due to the increased strain it puts on the body. The body's natural cooling mechanism through sweat becomes less efficient, making it harder to regulate body temperature. As a result, performance can suffer, and heart rate can be significantly higher compared to runs in lower humidity. For example, just this past Saturday, I completed a comfortable 10-mile run with ease, as the humidity was low. However, the previous weekend, when the humidity peaked, I struggled to maintain my usual pace, with my heart rate soaring over 20% higher than usual.
Image from: runwithdoug.com
Later this Summer, to cope with the challenges of running in high humidity, I'm thinking of adjusting my training approach. When facing extreme humidity, hitting specific paces can be more challenging, which may require training indoors to maintain target speeds. Hydration becomes even more critical in high-humidity conditions. To ensure proper electrolyte balance and hydration, I aim to consume at least 1200mg of electrolytes per hour during my runs (post coming soon on this topic).
Now, let's reflect on the previous week. Overall, my workouts went well, with no significant issues to report. I placed a greater emphasis on incorporating stretching routines into my training regimen, focusing on flexibility and mobility exercises.
Upcoming Week Workouts: Here's a glimpse into the workouts I have planned for the upcoming week:
8th week of training: Click here to download CSV (make sure you click on the “Block 2” tab.
Marathon Intellect: