Does Running In Humidity Make You Faster

Running in humidity is a topic that has been debated among runners for quite some time. As a passionate runner myself, I have experienced both the benefits and challenges of running in humid conditions. In this article, I will explore the effects of humidity on running performance and whether it can actually make you faster.

Understanding Humidity

Before diving into the impact of humidity on running, it’s important to understand what humidity actually is. Humidity refers to the amount of moisture present in the air. When the air is humid, it contains a high concentration of water vapor, making it feel sticky and damp.

When it comes to running, humidity can have a significant impact on how our bodies perform. High humidity levels can make running more challenging as our bodies have to work harder to regulate temperature and keep us cool. This increased effort can lead to slower times and increased fatigue.

The Effects of Humidity on Running Performance

Running in high humidity can make you feel like you’re running through a thick cloud of wet air. The added moisture in the air makes it harder for sweat to evaporate from your skin, which is the body’s natural cooling mechanism. As a result, you may find yourself sweating more profusely and feeling hotter than usual during your run.

Not only does this increased sweat production make you feel uncomfortable, but it can also lead to dehydration if you don’t replenish your fluids adequately. Dehydration can impact your performance by reducing your blood volume, making it harder for your heart to pump oxygenated blood to your muscles.

Additionally, running in high humidity can also affect your breathing. The moist air can make it harder to take in oxygen, leading to a feeling of breathlessness and making it more challenging to maintain a steady pace. The combination of increased effort and reduced oxygen intake can result in decreased running speed and endurance.

Adapting to Humid Conditions

While running in humidity may initially feel like an uphill battle, there are ways to adapt and improve your performance. Here are a few tips to help you navigate running in humid conditions:

  1. Hydrate properly: Make sure to drink plenty of water before, during, and after your run to avoid dehydration. Consider carrying a water bottle with you or planning your route near water fountains.
  2. Dress appropriately: Opt for lightweight, breathable clothing that wicks away sweat to help keep you cool. Avoid wearing cotton, as it tends to trap moisture and can make you feel even hotter.
  3. Adjust your pace: Understand that running in humidity may require you to slow down and adjust your pace. Listen to your body and allow yourself to run at a comfortable effort level rather than focusing on speed.
  4. Plan your runs wisely: Try to schedule your runs during the early morning or late evening when the temperatures and humidity levels are typically lower. This can help make your runs more enjoyable and reduce the risk of heat-related issues.
  5. Focus on recovery: After running in humidity, be sure to prioritize recovery by stretching, hydrating, and allowing your body time to rest. This will help prevent fatigue and allow you to perform better on subsequent runs.


While running in humidity can pose challenges, it doesn’t necessarily mean that you will become faster. The increased effort required to run in high humidity can lead to slower times and decreased performance. However, by following the tips mentioned above and adapting to the conditions, you can improve your ability to cope with humidity and maintain a consistent training routine.

Remember, running is a personal journey, and it’s important to listen to your body and adjust your expectations accordingly. Whether you’re running in humid or dry conditions, the most important thing is to enjoy the process and stay committed to your running goals.