Does temperature have more of an impact on longer runs?

Asked by: Noah Grichang

Most of us don’t think of this as hot, but the longer the run, the more the heat will affect you. In research published in Medicine & Science in Sports & Exercise, a team led by exercise physiologist Matthew Ely studied decades of elite and sub-elite marathon performances at varying temperatures.

Does temperature affect run time?

The studies reveal that: Runners averaging ~5:45 pace or faster slowed approximately 1 second per mile for each 1° C (1.8° F) increase in temperature. Runners who averaged 7:25 to 10:00/mile slowed between 4 and 4.5 seconds per mile for each 1° C (1.8° F) higher than 59° F.

How does temperature affect run?

As the temperature heats up from 41°F, runners get slower for every 9°F increase in wet bulb globe temperature (WBGT). WBGT is an index of heat that is thought to best represent heat stress. Elite runners tend to slow their self-selected race pace by 1.7, 2.5, 3.3, and 4.5% respectively.

Is it harder to run in hotter weather?

Simply put, warm, humid weather means your usual run pace has just become much harder. This also means you will go through carbohydrate stores faster than usual and you are more likely to accumulate a higher level of blood lactate, too.

Does hot weather make you run faster?

Running in heat makes you run slower. Therefore, if you are training in temperatures above 60 degrees, you need to adjust your paces. According to Keith Hanson in the Hanson’s Marathon Method, you can add 5-8 seconds per mile when temperatures reach the 60s or higher.

Do you run faster in the cold?

Finally, cold weather can affect your running performance because it changes the way your body metabolizes fuel. When you run in the cold, your body uses up its glycogen stores at a much higher rate. One reason for this is shivering, which can deplete your glycogen stores five to six times faster than the normal rate.

Do you run slower in the cold?

“The colder temperatures cause muscles to tighten and resist efforts that would feel more fluid on warmer days, and can reduce your stride length, impacting your overall pace (especially on slippery surfaces, where your focus is on maintaining balance rather than pace).”

Is it harder running in the cold?

The colder it is outside, the harder your body has to work to keep your vital organs warm –and so the ‘oxygen and blood tend to be shunted away from the extremities, which can make the muscles’ ability to use the oxygen less efficient than in more moderate temperatures,’ says Rebekah Mayer, National Run Program Manager

Why is it easier to run in the cold?

Believe it or not, cold weather is actually an ideal condition for most runners according to Tom Holland, an exercise physiologist, sports performance coach, and author of The Marathon Method. “The colder the weather, the less heat stress on the body, which makes it significantly easier to run,” Holland explains.

Why do I run slower in the heat?

The higher heart rate makes that 9:40/mile run pace uncomfortable; hence, we are forced to slow down. The “slow down factor” varies from runner to runner, but in general, slowing down 30 to 90 seconds per mile is common in hot/humid weather.

Is it better to run when it hot or cold?

Cold weather during winter months may keep many people from leaving home and running in the open air. However, a new study shows that the drop in temperature is a good reason to run. In fact, researchers say, running in cold weather helps improve one’s performance.

What is the best temperature to run?

Men who ran marathons preferred a temperature of 49.4 degrees Fahrenheit, and women liked it to be 51.8 degrees Fahrenheit. Sprinters, though, did better in warm weather. Men running a 100-meter dash did best at 72 degrees Fahrenheit, with women doing their best at roughly 73 degrees Fahrenheit.

Why do sprinters prefer heat?

Heat serves as a passive warm-up device for muscles, so it does not take as long to get them limber with pre-race exercises, athletes say. “When it’s warmer weather, I’m able to focus firmly on my race plan and tactics,” said Trayvon Bromell of the United States, a gold medal favorite in the men’s 100 meters.

Does running in the heat help with endurance?

Studies have found that, in addition to an increased rate of perspiration, training in the heat can increase an athlete’s blood plasma volume (which leads to better cardiovascular fitness), reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and, counterintuitively, make a person

Does cold weather affect sprinting?

Sprinters tend to have more issues in cold weather because if their muscles aren’t warm enough, they can pull something and have an injury to a hamstring or something. That’s a really common thing: hamstrings or quads, if they aren’t warm enough.”