PSA -- Running in the heat

[Anonymous]

Its DC summer and I thought I would pass on some guidelines to fellow runners for running in the heat and humidity. The key is to find an on-line weather report with hourly tracking that includes dew point. The dew point, not humidity, is the key number. Add the temperature to the dew point (for example, 75 degrees temp and 65 degrees dew point = 140) and use these guidelines:

110 and under -- perfect running weather.
110- 120 -- still OK, you might begin to feel it.
120-130 -- slow down, hydrate
130- 140 -- slow down more when you run, hydrate
140-150 -- slow down significantly when you run, hydrate, consider not running or cutting your run short
over 150 -- don't run. I will sometimes run in these conditions if I've acclimated, run completely slow, hydrate a lot. But mostly in the summer I try to get out there as early as possible to beat the worst of the conditions.

At any number, if you feel dizzy or are struggling to breath, stop and walk. And then pat yourself on the back for taking care of yourself. You are a better runner in the long run of you adjust to the circumstances.

[Anonymous]

thanks for sharing!

[Anonymous]

Thanks. What weather app do you recommend?

[Anonymous]

Thank you! Which online forecast do you use? Many happy miles!

[Anonymous]

Where do you get the dew point? At weather.com, it gives the temp and humidity, but no reference to dew point.

[Anonymous]

I go to the link to the National Weather Service from Capital Weather Gang. There you can click on an hourly chart. I think Accuweather has an hourly with dew point.

[Anonymous]

The weather.com app definitely gives the dewpoint.

[Anonymous]

Anonymous wrote:The weather.com app definitely gives the dewpoint.

weather.com gives it too. Click on "open weather details" on the today page.

[Anonymous]

Thanks, PP, for directing on weather.com.

I was hoping for a forecast page with dew point... so I can determine if it is better to run at one time or another when you compare both temp & dew point.

[Anonymous]

Anonymous wrote:Thanks, PP, for directing on weather.com.

I was hoping for a forecast page with dew point... so I can determine if it is better to run at one time or another when you compare both temp & dew point.

Any website that shows hourly conditions is likely to have this.

[Anonymous]

Thanks OP. I went running outside at lunchtime yesterday and although I was in a light tank top and shorts, I didn't bring any water. I had to walk the last half mile and it was brutal. Never again without water. Be safe out there everyone!

[Anonymous]

I ran outside last summer at 2PM in the blazing sun at a temperature of 103. I killed an entire camel back backpack full of water over the course of 4 miles. I had cars beeping at me and it was not because of cute ass.

[Anonymous]

Drinking water won't in itself get you through the high heat and humidity runs. It is also important to slow down. if conditions are rough, don't go at all.

[Anonymous]

Always bring water! Though DC running can suck in the summertime, you really can acclimate to it if you keep (safely) plugging away at it. I would never *choose* to run outside in 80+ temps and 80%+ humidity, but because often I'm stuck running at 11:00 a.m., it just happens. After 20-ish years of this, I'm pretty good at it, and it makes it easier to blow through runs at more ideal conditions.

Takes me awhile to stop sweating afterward, though, even with the shower.