Running and walking in warmer temps changes the challenge completely. Heat and humidity place additional stress on the body even when your pace stays exactly the same. Every step we take creates heat through the energy required to move. On cooler days, the body can regulate its temperature more efficiently, which is why the same route and pace can suddenly feel much harder as temperatures begin to climb. Humidity makes things even tougher because sweat cannot evaporate as effectively, limiting the body’s ability to cool itself. That becomes even more challenging if you don’t maintain hydration. This difficulty does not mean your fitness is waning; it means your environment is demanding more from your body.
One of the biggest adjustments runners need to make in hot weather is shifting focus from pace to effort. Slower paces are completely normal during the summer, and you may need to slow down 30 to 60 seconds per mile depending on conditions. Dew point often matters even more than temperature because it reflects how much moisture is already in the air. High dew points make cooling much harder, even during early morning runs. Trying to push “normal” pacing during difficult summer conditions can quickly lead to exhaustion. Heart rate and perceived effort rise much faster in the heat.
The good news is that the body adapts remarkably well with time and consistent exposure. Heat adaptation usually develops over a few weeks as the body improves its sweat response and cooling efficiency. Early summer almost always feels rough before those adaptations occur. Hydration also becomes much more important before, during, and after runs. This is especially true for longer efforts or heavy sweaters. Smart summer runs are not about chasing pace goals, but maintaining steady effort and building resilience. A slower run in difficult conditions can still provide excellent training benefits and help build fitness for stronger performances when cooler weather returns.
Dr. Chris Taylor, PhD, RDN, LD, FAND, RRCA Level I Coach is a running coach, registered dietitian, and nutrition researcher at The Ohio State University. He serves as the lead coach for the Columbus Westside Running Club, supporting runners of all abilities through evidence-based training and practical nutrition guidance. An active participant in the RUNColumbus Race Series, Chris brings a unique blend of academic expertise, coaching insight, and community engagement to every mile.