This past weekend reminded me of just how much I hate humidity and hills when running. Well I actually don’t HATE hills- I really enjoy a nice downhill and I am learning to conquer the uphills slowly but surely. But they still make my legs tire much more than running on flat ground.
Humidity and Hills
My run on Saturday was a lovely combination of hot/humid/sunny weather and lots of hills. We had signed up for a training run with Falls Road running and ran a similar course to the beginning of the Baltimore Marathon. I have mentioned this before but when I ran the Baltimore Marathon last year I went out too fast and totally killed my legs before mile 15. Running this course brought back memories of that day and reminded me of how challenging of a course it is.
Training Run
The training run started at the inner harbor and then had us run an 8+ mile loop to get back to where we started. If we wanted to do 12+ we could continue the run downtown and do an out and back along the harbor.
The run started at 7am which is early enough but I think it would have been better on that particular day to start running around 5:30 before the sun was up. By the time we got outside it was already really hot and humid. As we ran the sun was beating down on us and I was seriously the most sweaty I have been in a LONG time.
I’m pretty sure by the end its was more like 85 degrees
I ran with Rob for part of the run and he struggled just as much as I did (if not more). When we got back downtown I think we both considered cutting the run at 8 miles. I had wanted to do my last 3 at 8 min/mile pace. Until then my miles were averaging around 8:55. I decided to just got for it and managed to hit the last 3 on target…but it felt SO much harder than that pace has felt during other runs lately.
The other crazy thing was that I ran the 12 miler a month ago on a similar course. I was able to do that at a 7:48 pace and it didn’t feel as hard as this run did. But the weather that day was a million times better.
I think that my hill workouts lately have helped to get me better and more comfortable with hills. Humidity however- you can’t really plan “humidity runs”. I mean, I guess when you are forced to run in it you adapt. But we have had a nice (less humid) August and hopefully the weather will improve from here on out.
Running in Humidity
I read this article about running in humidity and here are a few things I learned:
- Humidity makes warm summer runs even more taxing because the higher the moisture content of the air, the hotter it feels
- Humidity prevents sweat from evaporating, so the heat stays put rather than evaporating
- There is less blood will flow to your GI tract, which will make the digestion of sports drinks or gels difficult, and you may feel nauseous as a result
- Your heart rate escalates higher as your heart and lungs work harder to deliver oxygen throughout your body
- You’re more prone to side stitches due to uneven breathing
- You’re brain temperature can rise putting you at risk of not being able to assess how hot you actually are
- You may lose control over body mechanics or feel dizzy/disoriented
- As humidity increases, thermal strain and premature fatigue increase exponentially, and so running at your normal pace will feel very difficult
- Some variables that play a role in how runners respond to humidity are body size, age, sweat content, and where you live/if you’re used to running in humid conditions
So there are alot of legitimate reasons why humid runs feel so much harder!
Which is worse for you: Running hills or running in humid weather?
I would run hills in cool weather over flat and humid anytime. I hate the humidity! You are a rock star for finishing with an 8 min pace! And if planning humidity runs ever becomes a trend I’m completely never going on board with that. Is rather 0 degrees as crazy as that sounds. At least you can layer!
Haha I know as I was thinking about how you can train for hills but not really for humidity I was kind of grateful that its not something you could plan to do. Even though our bodies somewhat adapt I still don’t think its really good to be running in super humid conditions!
Humidity is the absolute worst to run in. The heavy air just makes everything so much harder. Good job pushing through that training run! Baltimore is a beast to run in and it’s definitely going to help when you run your marathon 🙂
Thanks- I hope so! I always run in the “easy” areas of Baltimore so its always a rude awakening when I have a race or something that takes me to the hilly parts!
Running in humid weather is the worst!! It is so humid in DC, I would much rather run hills!!
I agree! I am glad that I am learning to like (or at least deal with) hills. But humidity will always feel awful!
I have gotten much better at running in the humidity. Hills? Eh, don’t love them. And, I don’t love the two combined at all! In fact, the Fitness Mag half back in April was hilly and humid (for the first time of the season) so much so that I dropped out because I did not feel well. I was getting really dizzy (which is an issue for me my whole life) and I learned I also had my monthly visitor during the race which always make me feel the weather conditions and the hills even more! I have learned we need to listen to our bodies – what works and feels decent one day may not work for us the next.
I think that’s pretty interesting that you are better at humidity than hills! Sounds like for that race just about everything went wrong for you…good job listening to your body and being smart!
Woof. That is all. I used to be boss at hills and humidity back in the day, but now, I live in Chicago, which likes to pretend that hills don’t exist.
Baltimore has plenty of hills just not where I run. So I train at sea level and then end up racing where its hilly. Not ideal, which is why I’m trying to train on hills more. But humidity…ugh I think that will always suck.
Hills aren’t as hard for me as they used to be, I’ve been incorporating at least one hill run a week for awhile now, so they are mentally much less tough and I can see how much they benefit my training.
Now HUMIDITY on the other hand – KILLS ME. I am struggling so much this summer because it pains me to walk out the door and take a breath and feel all that moisture in it. It is SO hard!
I think the nice thing about hills is that you can get better at them through training. Humidity however- its just always so awful!
Alright this is great, I LOVOVOVOVOVE hills. I can’t get enough of them.
I HATE humidity though…I don’t care if I run in it, I just don’t want to live in it. I get pimples and my hair frizzes…it doesn’t help that I lived in the Philippines for 18 months without an air conditioner. Humid humid throw up.
Thanks for the info about humidity, that was cool!
I don’t know if I would ever say I “love” hills but that is awesome that you do!Humidity really is terrible. I don’t know how you went so long in the Philippines without an air conditioner! I don’t think I could do it!
Running in humid weather for sure! I’d rather run a week of hills than run one day of humidity (only exaggerating slightly with that, too 😉 )! Hills don’t bother me a ton as long as I run them right and don’t try to kill myself on them….usually I find that my legs feel looser once I run a big one, so I like throwing one of those in around mile 2-4 if I can. Humidity though is awful no matter the time and did a nice little number on me this morning, which was made worse by the fact that I forgot my water bottle at home. 7 miles felt a lot harder than is usually does! Way to finish strong and get your run done despite the conditions 🙂
I think, like you said, hills can definitely be manageable if done right- and maybe even helpful. But yea humidity is never fun. Glad you survived your run without your water bottle! I think the only thing that got me through Saturday’s run was having my water bottle with me plus there was course support so I could fill up:)
This is great to know. I experienced the humidity on a flat course in downtown Boston on Saturday, but boy was it brutal!
I bet that run felt WAY harder than it would help is there was less humidity! It’s amazing how much harder it can your pace feel.
I’d like to say confidently that humidity is worse, but that’s only because I literally NEVER run hills. I avoid them at all costs. So I’m guessing that deep down my gut knows that hills are worse haha. But oh my gosh hills + humidity…I can’t even imagine.
I never used to run hills either! And back then I think I just accepted the humidity. I am so glad I finally started doing some more hills. I avoided them for so long but doing a little bit each week has gone a long way!
Well done on sticking with your run in those conditions! I can only imagine how tough it must have been! Hills really kill me but I try not to avoid them as I’ve seen huge improvements in my speed and endurance after a couple of weeks running hills.
Yes, me too! I finally started doing hill workouts and while they are challenging I really think they have made me a stronger runner.
Hills over humidity for sure! It’s annoying because I’ll adapt to the humidity and then my runs will get better and then it will dry out for a few weeks and I have to adapt all over again when it comes back. Great job on your 12! Way to get the pace down despite the tough conditions!
I think that is what happened recently! We had a really mild August and then all of a sudden the humidity came back last week and it was awful!
Great post!!! I love all those facts on humidity running-I have definitely felt it get to my head,ugh, it’s the absolute worst!
I do love hills, they never bother me!
Saturday I would’ve benefitted also by running before the sun came up-however-sleeping in was SOO necessary!!!
I know that the humidity last week must have been bad if you thought so- and you typically love humidity! Its awesome that you love hills too…I think willingness to run hills helps you to become a stronger runner!
And hopefully in a few weeks/months we wont have to worry about getting out the door before the sun comes up anymore.
I think id rather run in humidity than in the cold even though it can be hard. I hate running hills so that combination had to be super hard. Good job!
Right now I say that humidity is worse…but ask me again in January and I may have a different answer:) Sometimes I just find it hard to get moving in the winter.
Yes, yes, yes humidity is a killer! I can feel a huge difference between 60% humidity and 80 or 90% humidity. I can’t wait for the days to arrive that we’re in the 60 percentile or lower everyday! I know during super humid runs my heart feels like it’s going to beat out of my chest at times!
Way to get in those hills… WOW! I can’t imagine running up those suckers!
Thanks! Im not used to those hills but hopefully they will help prepare me for the Baltimore half which is really hilly!
I am also looking forward to the lower humidity days that are hopefully coming soon!
Humidity is the worst! I was supposed to do a 14 miler on Saturday, but cut it short and went sunday and i’m glad i did !
I had been wishing I could have done my run on Sunday instead of Saturday- the weather seemed SO much better!
Hills over humidity anytime!
Agreed!:)
I ran hills today and thought it was going to be much cooler than it was. Not my luck. The biggest hill was in full sun too 🙁
That doesn’t sound fun but think of how much stronger you will feel when the weather cools off:)