Tips for Running in Humidity

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It’s tough to train hard when your body’s working overtime to pump out sweat. If you live in an area that’s plenty humid during the summer months, you have to take a few extra steps to make your mileage bearable. Here are a few of our top tips for surviving swampy workouts.

Train Before the Sun Rises

If you head out the door in the dawn hours, you’ll have a better chance at a more pleasant run. Although the air will likely still be moist, it certainly won’t be as hot as later in the day. Running in the evening is not as effective as running early, because even when the sun goes down, wetter air holds the heat longer.

It’s Gettin’ Hot in Herre…

When running in humid weather, try to wear as little as (legally) possible. If you’re running in heat and humidity, you’re going to sweat. The real kicker is that your sweat will still collect on even the most moisture-wicking shirts and shorts available. Technical fabrics have a hard time performing at their best in humid weather, because the wet air causes moisture to evaporate very slowly.


Even though your sweat doesn’t evaporate very quickly in humid weather, you’re still sweating, so it’s important to keep an eye on your hydration. Even if you’re only going on a short run and don’t want to tote hydration with you, hydrate well pre- and post-run to help reduce your chances of dehydration and heat exhaustion.

Bring Extra Water

You may not typically bring water along on your run, but it’s helpful to bring a bottle with you on a humid run. Fill a bottle or soft flask with water that you can use to douse yourself periodically. You’ll already be wet from your sweat, but the cooler water from your bottle can help reduce your skin’s surface temperature and bring you some temporary relief.

Search for Sprinklers

Seek out sprinklers like you’re a leprechaun and they’re the pot of gold. When you find one, run through it. Please note: running through strangers’ front yards while extremely sweaty and scantily clad can result in angry strangers. If this situation arises, we recommend running faster to get away from them.

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