Understand How Temperature Affects Running Performance

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Dr. Allen breaks down how and why temperature affects running performance

Central Texas is known for its dramatic changes in weather. Runners should always check the weather before taking off for a run. You should always have a plan and dress accordingly. Properly hydrating also goes a long way. In order to optimize running, you should know how temperature affects running performance. That’s why we checked in with Dr. Allen and the experts at Ascension Seton Sports Performance. Dr. Allen explains how temperature affects running performance and what it means for you. Remember to always listen to your body!

How the body reacts to hot and cold

Temperatures in the Central Texas summer months can exceed 100°F. Winter months can experience temperatures that can range from the 20s to 50s. The body performs best if core temperature is maintained below 104°F with fatigue setting in above this temperature. Humans are unfortunately relatively inefficient when it comes to this. As much as 70% of the chemical energy can dissipate as heat instead of being turned into mechanical energy for movement. This is why it’s important to know your pace and have a plan for race day. Pro tip: use this helpful pace chart as your guide!

As the runner increases their pace the body slowly heats up. It sends more blood to the muscles involved in movement and proportionally less blood to the skin to get rid of heat. Cooler temperatures, wind, cloud cover, and appropriately ventilated clothing all help runners maintain a faster race pace. This is helpful to know if you’re increasing your mileage while training for a marathon.

Research shows that runners self-select a pace that will allow them to perform at their physiological limit given the conditions of the day. During a marathon, competitive runners usually maintain a pace that corresponds to 70-90% of their VO2 max. Contact the experts at Ascension Seton Sports Performance to find out your VO2 max and marathon race pace – sportssci@ascension.org. 

Running in the heat

Additionally, it has been demonstrated that 50°F is the optimal temperature for peak marathon performance. 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. That means at a WBGT of 77°F elite runners are running 4.5% slower than at a WBGT of 41°F. Slower runners seem to slow down even more, decreasing speed by 3.2, 6.4, 9.6, and 12.8% respectively. At a WBGT of 77°F a slower runner is running over 12% slower than at WBGT of 41°F. This can explain why your runs take more effort as you run in the heat of summer.

The research indicates this may be because slower runners spend more time exposed to hotter conditions. They also tend to spend more time running in packs of other runners. This has been shown to decrease airflow related heat loss by 50%!

Regardless of your ability level, the key takeaways are that runners tend to settle on a pace that corresponds to what their body can do given the temperature of the day. Hotter temperatures present a greater challenge for runners than colder temperatures. It’s important to allow your body to naturally cool down by allowing for airflow when racing on a hot day. For more content related to all things sports performance, fun virtual challenges, and information regarding our Sports Performance offerings, join our free Strava Club “Ascension Texas Sports Performance.”

About Dr. Jakob Allen

Dr. Allen received his Doctoral training from the nationally ranked University of Texas at Austin. He was an 8x All-American collegiate swimmer at Stanford, American Record holder, NCAA and Pac-10 Champion, and 2x Olympic Trials qualifier. Dr. Allen is now an avid cyclist and triathlete, frequently placing in the top-5 overall amateurs in Central Texas triathlons. He is driven to bring about the greatest potential of all athletes whether you are a weekend warrior or an Olympian.

Dr. Allen currently serves as the Sports Scientist for the Austin Bold FC team in addition to his work in the clinic. He believes that exercise remains one of the best ways to improve every physiological system in the body throughout the lifespan. Whether it’s helping prevent changes in mental acuity or improving muscle function, the benefits of exercise continue to be supported by scientific studies. Dr. Allen specializes in designing exercise training programs for improving muscle and cardiovascular health for aging wellness and masters athlete performance.

Run Austin Virtual Series Launches Fourth Event, Makin’ Music 5-Miler

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Makin’ Music 5-Miler highlights Austin as The Live Music Captial of the World

In July, the Ascension Seton Austin Marathon presented by Under Armour and 3M Half Marathon presented by Under Armour created the Run Austin Virtual Series. Everyone is invited to participate in the 6-month-long virtual series. The events provide monthly milestones as participants train for Austin’s two most beloved running events. The Run Austin Virtual Series includes the Wildflower Mile (July), Armadillo 5K (August), and Round the River 4-Miler (September). The series continues in October with the Makin’ Music 5-Miler. Future events will be revealed at the beginning of each month, finishing with a 10-miler in December.

“The Run Austin Virtual Series has given participants monthly milestones to achieve during their training,” said Stacy Keese, co-owner of High Five Events. “It’s been great to see the series grow and participants share their accomplishments online with the running community.”

Run Austin Virtual Series

Participants of the Run Austin Virtual Series receive themed, downloadable personalized bibs, digital finisher medals, and finisher certificates. Participants will also enjoy fun extras like an online finisher photo booth and virtual reality filters for social media. Registration is open for each of the events for $18. Free entry to the entire six-event series, a $108 value, is available to participants of the 2021 3M Half Marathon or the 2021 Austin Marathon, Half Marathon, and 5K. New distances will be launched at the beginning of the month. Limited-edition merchandise customized for each event will be available for purchase throughout the series.

Austin’s flagship running event, the Austin Marathon, will celebrate its 30th anniversary on February 14th. It annually attracts runners from all 50 states and 35+ countries around the world. The start and finish locations are just a few blocks apart. They are within walking distance of many downtown hotels and restaurants. The finish line is in front of the picturesque Texas State Capitol. The Austin Marathon is the perfect running weekend destination. Registration is currently open.

The 3M Half Marathon boasts one of the fastest 13.1-mile courses in the country. It will celebrate its 27th year running on January 17th. Runners will enjoy a point-to-point course with mostly downhill running. The 13.1-mile course showcases some of Austin’s finest locations. Participants start in north Austin and finish near the Texas State Capitol. Many participants set their 13.1-mile PR because of the 300’ net elevation drop. Registration is currently open.

Ride and Run Austin with Project Connect

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How Project Connect can help make Austin an even better city

For the past several years, High Five Events, owners and producers of the Ascension Seton Austin Marathon, have worked in tandem with CapMetro. We’ve partnered to ensure that runners and fans can move about promptly and safely on big race days. But our partnership with CapMetro goes beyond that. High Five Events and CapMetro have a shared vision of what the future of Austin can be—cleaner, safer, faster, more equitable. We believe Project Connect will achieve that. 

Austin runners number in the hundreds of thousands. Most of the time our daily run starts and ends right outside our front door. But it’s beneficial, even essential, for fitness, training, and emotional health to have some variety. The solution is to run through any of Austin’s iconic environs like circling Ladybird Lake, flying past foliage on the Barton Creek Greenbelt, or tackling the difficult terrain of the Brushy Creek Trail. 

Bettering Austin

If you’ve been a runner here for a few years, you know that those places are harder and harder to get to. It takes longer to get there and back, probably longer than the run itself. Austin traffic pollutes the air we breathe. Traveling, whether by car or on foot, is not as safe. Traveling by rail will help to reduce traffic fatalities.

If runners across Austin support Project Connect and Prop A, we’ll all reap the same benefits. More access to trails, greenbelts, and parks. Cleaner, more breathable air. And a safer run or bike ride along often-used corridors. A good example of improving safety is the planned construction of a new bridge over Ladybird Lake. The plans will reduce foot and bike traffic along Pleasant Valley Road and Longhorn Dam.

Thinking about the future

Austin’s runners often travel on weekends to events around the country and that, too, will return once the pandemic is over. Project Connect makes getting to the airport much less of a Heartbreak Hill, no matter where in Austin you live. 

For running families, our children are facing a real challenge if they want to continue to live here. Two million additional people will move to Austin by 2040, four million total. Austin can certainly remain the best place in the country to work and live. However, we need to think about what life will be like in 20 years if we don’t act now to solve our traffic problems. 

If you want to learn more about Project Connect and how you can offer your support, visit TransitNowATX.com

High Five Events has long worked with CapMetro and the City of Austin transportation department to create event plans and race routes that minimize disruption to the transportation network. CapMetro planners collaborated with High Five Events on the redesign of the Austin Marathon route, which was introduced in 2018. The new route resulted in a significant decrease in the number of affected bus stations and allowed for less disruption to the overall bus network.