What Is The Ideal Temperature For Running

If you are an experienced runner, you may know how much weather conditions can play a role in your training or even race results.

While nice weather is always welcome to run in and certainly motivates people. The perfect temperature for running can vary between people. Some like it a bit chillier, while others perform in warmer conditions. So, what does the science say?

In this article, we look at the ideal temperature for running and why. So, keep reading to learn more.

The Difference Between Running In Cold & Hot Weather

Before we jump into the ideal temperature for running, we must first learn how the body reacts to running in cold and hot conditions.

Running In Hot Weather

If you run during the summer months, you probably already know that it takes more energy to maintain pace when the temperature rises.

Research shows that temperature, wind, and precipitation are causes that affect running performance. However, none is more harmful than the air temperature.

Unfortunately, if you run during the hottest parts of the day or even year, you are limiting your running performance. While sometimes you can’t control the time of day an event starts, you can control (to somewhat) what time of day you train.

So, why is running in hot temperatures difficult and reduces running performance?

Running in hot temperatures causes the body to require more oxygen. This is because blood circulation is redirected, specifically from the working muscles and to the skin to cool down body heat.

Your body also stores a lot of heat internally, which can lead to overheating when the weather is warm. This can cause an increase in lactate production, elevated heart rate, and increased energy usage.

Last but not least is hydration. Heat causes you to fatigue faster by increasing hydration needs, which can also lower blood pressure, stroke volume, and even cardiac output.

Running In The Cold

While running in the cold is undoubtedly less severe than running in warm weather, it can still affect the body in many ways.

Running in cold or mild weather can cause your body to give off more heat. This is to prevent you from getting too warm.

Cold weather running can also cause you to burn more calories, which can cause the body to fatigue quicker, especially during the long run.

Last but not least is that cold weather running can harm your lungs over time. This is especially true for people that run in weather conditions colder than -15 C.

What Is The Ideal Temperature For Running

Most runners have a feeling about what temperature is comfortable to run in. However, research still hasn’t found the perfect temperature, but some studies between marathon runners and sprinters suggest some temperatures may be beneficial for us to run in.

One study found that the ideal temperature for most runners is between 7-15° C. While another study (Public Library Of Science) found that runners finishing a marathon between 3:30 and 5:00 hours found that 7 degrees were the perfect temperature.

Another study done in partnership with the Boston Marathon found that the best temperature for all the runners regardless of their fitness level was between 7.7 to 15 C.

Based on both these studies, it is wise to note that the main impact of performance when it comes to weather conditions comes from the air temperature. You may also take from this that possibly the ideal temperature for running in is between 7 and 15 degrees.

However, we are all different. So it is important to try some of your training in different temperatures and track your heart rate, speed, and sodium loss. That way you can find the perfect temperature for you to run in.