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Frequently Asked Running Questions

 
Coach Hadley answers many commonly asked running questions. A great first stop in your search to get you running questions answered.

Q.  Should I adjust my running paces in warm weather and if so how much?

A.  The answer is yes, you should adjust your running paces in warm weather, as the body has to work hard in warm conditions to cool itself, leaving less energy to use running.  So you need to slow your pace expectations to compensate for your body having to work harder.  If you regualrly train in warm conditions the body will eventally acclimitize to the warm weather and the amount you need to adjust will decrease.  Below is a chart on how much to adjust your paces to start with and then as the body acclimitizes you can start reducing that amount.

To determine how much we should adjust we need to calculate our adjustment index.
Step 1.  Calculate 50% of the current air Temperature in Fahrenheit  (i.e. 50% of 80F is 40F)
Step 2.  Calculate 150% of the current Dew Point in Fahrenheit (i.e 150% of 70F is 105F)
Step 3.  Add together the results from Step 1 & 2.  (i.e 40F + 105F = 145F)

Adjustment Index
Pace Adjustment
At 5:00 Pace
At 6:00
At 7:00
At 8:00
At 9:00
At 10:00
< 101F
0%
0:05:00
0:06:00
0:07:00
0:08:00
0:09:00
0:10:00
101 - 110
0.50%
0:05:01
0:06:02
0:07:02
0:08:02
0:09:03
0:10:03
111 - 120
1.00%
0:05:03
0:06:04
0:07:04
0:08:05
0:09:05
0:10:06
121 - 130
2.00%
0:05:06
0:06:07
0:07:08
0:08:10
0:09:11
0:10:12
131 - 140
3.00%
0:05:09
0:06:11
0:07:13
0:08:14
0:09:16
0:10:18
141 - 150
4.50%
0:05:14
0:06:16
0:07:19
0:08:22
0:09:24
0:10:27
151 - 160
6%
0:05:18
0:06:22
0:07:25
0:08:29
0:09:32
0:10:36
161 - 170
8%
0:05:24
0:06:29
0:07:34
0:08:38
0:09:43
0:10:48
171 - 180
10%
0:05:30
0:06:36
0:07:42
0:08:48
0:09:54
0:11:00
> 180F
> 10%
5:30+
6:36+
7:42+
8:48+
9:54+
11:00+

Example:  If our air temperature is 80F and the dew point is 70F.  This gives us an adjustment index of 145F  ((80F x 50%)+(70F x 150%) = 145F).  145F indicates we need to adjust our pace by 4.5%.  If you normally would do our run at 7:00 pace that day, we should adjust that 7:19 pace for the heat and humidity.  If we continue to regularly run in those type of conditions our body will gradually acclimitize over time (weeks or months) and we can reduce that adjusted pace down some. 

More Coming Soon - Working On Compiling More Q&A's

In the meantime, here is a link to a Women's Running Magazine article in which Coach Hadley answers a few common questions: 

Women's Running Magazine Article