{"id":93506,"date":"2025-06-13T07:21:46","date_gmt":"2025-06-13T05:21:46","guid":{"rendered":"https:\/\/runlovers.it\/?p=93506"},"modified":"2025-06-12T22:00:51","modified_gmt":"2025-06-12T20:00:51","slug":"yes-the-heat-slows-you-down-and-why-thats-normal","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/yes-the-heat-slows-you-down-and-why-thats-normal\/","title":{"rendered":"Yes, The Heat Slows You Down (And Why That\u2019s Normal)"},"content":{"rendered":"

It always goes the same way: after just a few weeks of serious sunshine, the world\u2014outside of our air-conditioned bubbles\u2014turns into an oven. You, who maybe just a month ago were confidently running at a steady pace, now find yourself puffing like an old steam engine, your legs refusing to move the way they should. You wonder: am I getting worse, or is it really just the heat?<\/p>\n

The answer is simple: it\u2019s physiological<\/strong>. And next time you start worrying that you\u2019re suddenly falling apart, you\u2019ll know that\u2019s not the case.<\/p>\n

The Internal Thermostat That Slows Us Down<\/h2>\n

When you run, your body produces heat. A lot of it. According to the American College of Sports Medicine<\/a> (ACSM), up to 80% of the energy generated during a run is dissipated as heat. That\u2019s an incredibly efficient system, considering that humans are built to sweat.<\/p>\n

Sweat is our natural air conditioning: as it evaporates, it cools the skin and lowers core temperature. But when the air is already hot and humid, this process slows down. Evaporation becomes less effective, and your body accumulates heat.<\/p>\n

The result? Your autonomic nervous system sends signals to ease off the effort and protect your body.<\/p>\n

The Brain Does Its Job (Even if We Don\u2019t Like It)<\/h2>\n

How does this all work? The Journal of Applied Physiology<\/a> explains it well: fatigue isn\u2019t just about your muscles\u2014 it\u2019s largely a perception regulated by the brain. When your body temperature gets too high, the brain kicks in with a self-preservation mechanism: it slows down the signals to your muscles to prevent dangerous overheating.<\/p>\n

In short, it\u2019s not that you\u2019ve lost your edge\u2014your nervous system is literally saving your life by forcing you to slow down.<\/p>\n

Learning to Read the Signals<\/h2>\n

How can you tell if you\u2019re slowing down because of the heat and not because you\u2019re out of shape? Here are some clear signs:<\/p>\n

    \n
  • Increased perceived effort<\/strong>: running at your usual pace suddenly feels much harder.<\/li>\n
  • Higher heart rate<\/strong>: even at an easy pace, your heart rate climbs.<\/li>\n
  • Heavy sweating<\/strong> (or sometimes reduced sweating, if you\u2019re already quite dehydrated).<\/li>\n
  • Early onset of fatigue<\/strong> compared to what you\u2019re used to.<\/li>\n<\/ul>\n

    In these situations, it\u2019s smart\u2014and totally normal\u2014to slow down. Accepting this will save you from unnecessary frustration.<\/p>\n

    This Is Not the Time for a Personal Best<\/h2>\n

    It\u2019s easy to forget that your running performance in summer simply can\u2019t match what it is in spring or fall. Environmental conditions matter\u2014a lot.<\/p>\n

    For every degree above 20\u00b0C (68\u00b0F), your 10K time can slow by about 1\u20132%. On longer distances, the impact is even greater. And no, this isn\u2019t about willpower\u2014it\u2019s pure physiology.<\/p>\n

    Even elite runners know this: during summer races, they rarely aim for records. They adapt their strategy instead, focusing on managing the effort rather than pushing hard.<\/p>\n

    Listen, Adapt, Accept<\/h2>\n

    That\u2019s the key word here: accept<\/strong>. Is the heat slowing you down? Good. That\u2019s normal. Your body is speaking to you. You can choose to listen and still have a valuable training session, or you can stubbornly fight it\u2014and risk ending up wiped out (or worse, sick).<\/p>\n

    Personally, every summer I find myself relearning this dialogue. My pace drops, my heart rate rises, sweat becomes my constant running companion. But there\u2019s something beautiful in all of this: learning to understand yourself, to take care of yourself, to realize that progress isn\u2019t only measured by the numbers on your watch.<\/p>\n

    So next time you head out for a run and the heat feels like an invisible wall, remember: it\u2019s not you slowing down. It\u2019s your body working *for* you, not against you<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"

    How heat affects your running pace and why it\u2019s normal to slow down in summer. 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