5-Minute Expert Help guide to Running in Damp Weather


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5-Minute Expert Guide to Running in Humid Weather Pre-Run Tactics. Because temperatures are hottest in the late afternoon, it makes sense to avoid running during that Smart Clothing Choices. In addition to hydration tactics, Arciniaga recommends wearing light-colored, moisture-wicking Midrun. An 88-degree day with a relative humidity just under 40 percent, for example, will feel like 88 degrees.

Hot, yes, but when humidity reaches 70. Start off with shorter, slower runs in the humid weather and gradually build up your pace and distance. 2. Run early. Morning is the best time to run to avoid the peak temperatures and humidity levels.

Although temperatures may cool in the evening, the roads have still been heating up in the sun all day and will still be radiating heat. Don’t run in the heat if you are not very fit, if you’re not used to the heat. And especially when you have previously experienced heat issues.

Some medication and supplements can also impact your heat regulation, so be extra careful there. When running in higher temperatures and humid conditions, Hydrate well, don’t overdo it. Hide some ice up your sleeve.

Because the humidity prevents your body from releasing heat you need to get creative with bringing your core temperature down. This could mean running with a cold towel on your neck. carrying a handheld with ice water. The Ultimate Guide to Running in Heat & Humidity. by Jason Fitzgerald.

August 1, 2016. No Comments. While studies show that it can take more than two weeks of training in heat and humidity to fully adapt, hot weather running can always be a positive training tool if incorporated with both restraint and optimism. Before heading out for your summer workouts, check humidity levels to find out how the apparent temperature is affected. How humidity affects performance.

Your running pace is affected as the temperature rises. At 60 degrees, running pace is influenced by a 2to 3-percent increase, so an average 8-minute mile pace jumps to 8:12 per mile. Summary * Running in temperatures above 55°F or 60°F raises your core temperature. * The body diverts some of the blood formerly used to fuel muscles to the skin capillaries for cooling. * With less blood and oxygen reaching the working muscles, you are forced to slow down. * Several factors can affect how much heat your body generates and is able to dissipate (heat balance). The hotter it is, the slower you run—but humidity plays a role too.

When the air is full of moisture, sweating doesn’t cool you down like it usually would. You won’t be able to run as fast. Help!

I started running January 1, and everything was going great. I ran a 5K in March, another one in April, and planned to run a 10K in June—until it got hot! I.

List of related literature:

So visualizing running in hot, humid conditions is an important part of my training.

“Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel” by Steven Ungerleider
from Mental Training for Peak Performance: Top Athletes Reveal the Mind Exercises They Use to Excel
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Rodale Books, 2005

Running in the evening is slightly less satisfactory because it can still be hot and humid.

“Marathon: The Ultimate Training Guide” by Hal Higdon
from Marathon: The Ultimate Training Guide
by Hal Higdon
Rodale Books, 2005

While my time was well spent on stairs, I neglected to train for the difference in weather and fell ill to the effects of running in 90-degree temperatures and 100 percent humidity.

“Hal Koerner's Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond” by Hal Koerner, Adam W. Chase
from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond
by Hal Koerner, Adam W. Chase
VeloPress, 2014

Use the following guidelines when exercising in cold, windy, and wet weather.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
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SUN Envelope run: Start easy in Zone 1-2 for the first 10–15min, then work to a Time: tº moderate pace on the edge of comfort/discomfort.

“Run with Power: The Complete Guide to Power Meters for Running” by Jim Vance
from Run with Power: The Complete Guide to Power Meters for Running
by Jim Vance
VeloPress, 2016

If you do run or jog, remember that the summer heat and humidity are crippling; run in the early morning or evening and take some water along.

“Hong Kong & Macau” by Jules Brown, Dinah Gardner
from Hong Kong & Macau
by Jules Brown, Dinah Gardner
Rough Guides, 2002

If you answer “no” to any of questions 1 through 6 or “yes” to question 7, Dr. Roberts advises either exercising indoors or keeping your run very short and very easy.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

If you are accustomed to training in cool, dry conditions, but your chosen goal race is likely to be hot and humid, adjust your final time goal.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

To put some of these newfound techniques to the ultimate test, and to mirror the conditions of the race—where you are constantly pouring cold water over yourself and your runner—I routinely soaked my laced-up feet with the garden hose before setting out on a run.

“Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance” by Jason Koop, Jim Rutberg
from Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance
by Jason Koop, Jim Rutberg
VeloPress, 2016

If you are a runner, plan your jogging course to avoid being too far out on either a hot or cold day should symptoms of heat exhaustion or overexposure to cold occur.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • We are facing some serious heat in South Africa and these tips really help, because honestly running in very high heat can become extremely unpleasant. Your video is (as always) is really informative and has made me think more carefully before just heading out the door.

  • Mississippi is excruciatingly hot during the summer and early fall. Hard to do any outdoor long runs here with triple digit heat index and high humidity.

  • Sugar and salt in pre workout coffee followed by a banana for potassium. The hydration can hold off until post workout although hydrating after that workout ends and before the next one starts just not during a workout. Usually works well provided food intake is sufficient as well as sleep and general rest. I think ALOT of this stuff you mention is superfluous. You get electrolytes from your meals which is enough although it depends how long you run and how hot it is outside.

  • So I started running again 3months ago,I’ve finally made it up to 3 miles,this will help me I think, because I’m zapped afterwards

  • Good advice Anna! I use a bladder pack for anything longer than 45 mins, I need a new one though as its quite a bulky one I got for mountain biking. Will be sure to check out your video on them.

  • Perfect timing on this. It’s brutally hot in Houston now. Switched to waking up very early just to get the run in before the humidity cranks up.

  • Rather than carrying one 500ml bottle and switching hands every mile or so, why not carry two 250ml bottles, one in each hand? They’re lighter and won’t affect your form / balance…

  • I am so so glad I found you. If only I had searched for your hydration and nutrition tips a long while ago! I feel I have just been lucky up til now and that is why it all fell apart for me on a recent 100 miler. Your advice rang true to me and will be watching videos over and over until I get it right for next time. Thank you Elizabeth. Great content, great orator, great background!:-)

  • I ran Grandmas Marathon 4th time. When running marathons I cramp at mile 20 or 21. This year along with water I added Pedialyte. It didn’t make much of a difference.

  • Great video. I have been trying to solve my dehydration headaches lately and have been looking around for electrolyte replenishers, however I’m extremely prone to migraines when I ingest not only sugar sugar, but artificial sweeteners especially. Many electrolyte replenishers seem to have sweeteners, and even if it’s a “safe” one like stevia, I’m still very nervous about trying them. Classic migraines are a nightmare and knock me back for a couple of days.
    So anyway, what are the suggested natural methods of replenishing sodium? For example, something as simple as eating pretzels?

  • Hi Coach Elizabeth, thank you for the video and running nutrition tips, I have a quick question, is taking Glucosamine supplement is going to prevent injuries and speed up recovery from achilles and knee injuries? Thank you

  • In SW Florida. Running here is tough. I read the other the other day that running in the heat and humidity is like training at high altitudes. I would rather run at 20,000 feet elevation with oxygen.

  • I had measured my sweat loss just this morning, after some of your previous tips. I knew it seemed that I was pouring sweat after my morning runs, but also my blood pressure started to steadily go down recently, which I have always had high blood pressure issues until recently. The reason I brought this up, I believe that the amount of sweat loss also caused me to loose too much sodium, causing the too low BP. This morning I weighed before and after my run (1hr 45 minutes in 75 degree 98% humidity), and I had lost 5.6 lbs of fluid from sheer sweating! No fluids in or out, other than sweat.
    As always, thanks for the tips as it’s much needed, and apologies for the long comment.

  • I am new to running so testing ideas out, ran with a bottle in hand but didn’t enjoy it, so I tried a bottle on the side hip attached with a belt it was OK but definitely noticed some pain on the hip so now I am now using a belt pack with two small water bottles which feels comfortable.

  • I’ve learned many things from my running:
    I have to drink before I need, don’t wait until I feel thirsty it’s too late.
    I drink many little sips while I run.
    I test a suitable amount and taste my drinks while my training, so I got the right drinks with me in the race.
    I just take water from the post drinks points, I don’t touch other drinks they offer, cause I don’t know what they are, any new drinks even good ones can disturb the stomach, which any runner wants to avoid!
    My big advice test everything in your training until you know all the good things to your run, do the same on the race, all your comfortable used stuff, drink, shoes, socks, underwear, clothes, sunglasses, cream…etc and any new things test them in your training, not in the race!

  • I’m in South Florida right now and every run is like walking through Dante’s inferno everyday and my run times just keep tanking I could do a 1 1/2 mile in 12:00 now my best time is 19:49 so yea the heat will show you no mercy to you.

  • Anything 16k or less, I don’t bother with water on my training runs.

    1/2 marathon or more, I carry 300ml 1000ml and depending on if I’m racing/ training a faster pace I will carry 500ml energy drink + 500ml water.

    Unless it’s hot then I don’t bother running over 10k

  • This might sound a bit stupid but are you meant to stop running while you drink or drink while running? I tried to drink while running but didnt manage very well so I never drink during a run now although there are times when I feel in need of fluid.

  • Prior COVID 19 I had started running in the afternoon, around 15:30, where in my opinion the Durban sun is the fiercest. Not at all fun in the first week, but I started getting fairly comfortable in my second week. I even achieved my best 42k time at Hillcrest. The thinking was that I will be running in sun most of the day (Comrades), so I might as well get used to it…it feels like years ago, I now have a bit of a belly for the first time in my life:(

  • Awesome for you. Hope you’re still running. I just started my endeavors to run again after a year and a half, but am starting with just walking/brisk walking (regardless of what shape I’m in, and I’m currently very out of shape with a high fat percentage, I still have a very quick walking pace; which baffles my in-shape friends).
    Yesterday I forced myself to go out and attempted just 10 miles near the beach. I managed 7 straight before the heat and humidity caught up and I did something I would NEVER do in my current state of mind.. I actually didn’t care I was fat, took off my hoodie sweater, and dunked myself into the water because the need to cool off was so very severe.
    A reminder that sometimes you just cannot pick up where you left off I suppose..
    Thank you for the great video. I’m one of those people who will override my better judgement to go out on hot humid days even if my body says please not to. Only once did I experience severe heat effects of having gone out on a day in the 90’s and I was in relatively good shape. I’ll feel better knowing that it isn’t a bad thing to miss out on a walk/run when the day is too much from now on:-)

  • Ahh man…I live in Arkansas and it is 98 degrees and 90%humidity. I tried running in it and cannot breathe. I thought I was being a wimp(I was wearing a hat, btw). I should realized it was too hot when I noticed I was the only runner on a very popular trail.

  • Running in the heat is rough for me. Mornings are the best in the warm weather season that’s for sure. I ran a 5k yesterday afternoon that was a struggle. Next time I will dump water on my head!

  • What do you usually do about water while you’re out running? Let us know in the comments below, as well as any other videos you’d like to see from us.

  • For trail running or long road, I have a Nathan bladder pack that I find comfortable. For just more causal running, my house is on a 3 km loop that allows me to take a quick drink each time around.

  • I am doing my first 50km race next year and I wasn’t planning on taking a bladder bag. I was going to just take my old college back with about 2 to 3 litres of water in bottles with any food I am gonna run with. The route I am doing is an old Roman route that was used to get from Lyme Regis to a placed called Ham Hill, so there will be plenty of elevation, so I was planning on walking some of the route, to allow for water and food breaks. I am not an ultra runner and this race is just for me to see how it goes. I have no idea on the types of food I should take with me. It’s just gonna be a little hit and miss

  • I use to carry a 500ml bottle of water last year for everything from recovery training to faster training sessions to race day. This was until someone said to me “why do you carry a bottle when you run”. I explained that I like to know I have water if I need it regardless of the distance or time I am out running. The same person then said to me “but you would carry a one kilogram weight in your hand when you are running”. I didn’t really understand what this person meant by that and he then explained that you have more weight on one side than you do the other side and it completely made sense and I stopped carrying bottles. I now either use a running belt that can hold two 300ml bottles or I just run with my old college back for a couple litres of water in

  • I carry a small spray bottle that I have some electrolytes mix in and it fits in my waist pack. Few sprits every 1km just to get rid of the dry mouth works a charm.

  • I run with an amphipod hydration belt. It has a zippered pocket and space for one bottle (but you can buy other bottles and add-ons to increase capacity). What I found interesting is that my belt places the bottle in the back in the small of the back. It doesn’t move around and doesn’t bother me back there. The one you mentioned has the bottle on the side. That would bother me more and distract me. Does it slide around as you run?

  • I live in Dubai, and now during summer with the humidity klimatap said it’s 42C, eek! I run with a camelback water bottle filled with ice cold water and spray it over my head to cool down. It’s so refreshing ��‍♀️����

  • For longer runs over 45 min, I just carry a water bottle. I used to not bring any but had severe dehydration during a half and don’t even remember finishing. So now just run with it and do loops where I stash additional water for really long runs.

  • I use a bottle belt, its really snug and can carry gels and other bits and theres also the running pack with a 2lt bladder, good post Anna

  • I like to have to a wee 250ml bottle shoved into my flipbelt. As the 250ml bottle is slightly curved it goes around my hip, is fairly secure and it also doesn’t take up much space.

  • This is perfect timing. I’ve got the hydration packs so bladder on your back with the hose. Recently I noticed no one seems to have those now and all have the packs with 2 front pockets with collapsible water bottles. Are they better as seems the trend?

  • After much digging I have discovered the Camekbak Nano and Ultra handhelds. I’ve just ordered a Nano and if I get on with it I shall get an Ultra for the winter.

    Hydration belts are sized for skinny people so unsuitable for me and hydration vests seem to me to be just a bit of overkill for now. I would have bought a hydration belt that uses the flexible flasks if the sizing had been acceptable.

    A lot more information is required on sizing though. Nobody would buy shoes labelled as small, medium or large thus the belts and vests need proper, clear and unambiguous sizing information ready available.

  • Am I the only person who while driving throws water bottles out my car window at 40 miles per hour at locations I’ll run by and hope they don’t break on impact?

  • This is such a helpful video! I had been struggling with water portability and until now, I had not found the magic formula that works for me.

    But your video and the product options you mentioned are all giving me ideas and inspiration. Thank you!!

    I am now feeling excited ��

  • This year (prior to injury) I have been running laps through and around town back to my truck where I keep water bottles stashed. I am seriously looking forward to a bladder pack tutorial and demonstration guide. As usual this video was great. Thanks for that.

  • I use a bladder pack on runs longer than an hour, mostly because I don’t like carrying anything in my hands. On shorter runs, a 300ml small bottle is usually enough if needed at all.

  • I just looked up the temperature in San Francisco (where this video was shot). When this video was posted (an hour or so ago) it was 59F. It’s a scorcher in San Fran! ��

  • I totally think Mermaids would agree with you! Staying hydrated is huge!! If it is a shorter long run, I use a bottle. If it is a longer run, I enjoy my hydration vest!! It has saved my life!!

    The waist belts are too bulky for me to store water but I like my fanny pack to bring my phone for emergencies. When I go I my solo runs, I need that phone. You never know when you will have to call your spouse because you fell or got injured. ��

  • I only just started running in March/April. When it was colder I was ok with my 12oz I drink with my vitamins before a run. But as soon as the heat hit I needed to take water with me. I have a FlipBelt and have a 5oz and 12oz bottle that can slide in the belt. But I end up carrying it a lot of the time, at least lately.

  • I run with a belt (Nathan) that is designed so that there is a holder for a water bottle in the back. For longer and hillier trail running/races I use a belt with 2 bottles and small pocket. Some observations — It seems in your video that you saying do not worry about water until 45 min, but I think it is very important to say that it depends on the weather, terrain, and elevation. In high heat and high humidity, a 45 minute hilly trail run or less in mid-day a runner can easily require water (And electrolytes). This also depends on the experience of the runner and any health conditions. — Always look forward to your show.

  • On my daily runs I do not take water with me but when I’m going for longer runs I take my handy dandy handheld bottle. I do try to sip on water while running but when it’s summer here in Chile I will have to get a better hydration system. So this helps a lot

  • I love my Nathan brand hydration vest! It’s made with a soft fabric so I can wear it with a tank top or just a bra on a hot day and not get any skin irritation. Also it has lots of pockets! For phone, snacks, a water tank, and soft bottles

  • Up to 15k I don’t carry water unless its backing hot mid day run then il take a soft flask. 15 + the 1 ltr bladder comes out will a electrolyte dropped in. Not a keen lover of drinking warm water though which always happens each time u take a suck ��

  • I’m pretty low tech so I throw a water bottle and a banana in different pockets of an old backpack and off for my weekly half marathon. About as bad a solution as one could imagine, but at my speed, its probably as much as I need

  • When in doubt, take water. It’s better to have it and not need it than to need it and not have it.

    I’ve recently been using an Osprey Serial belt. I live in the southeastern US, and the summer heat isn’t much fun.

  • Where I live (South China) after coming back from a long pre-dawn run, my running kit when dropped on the floor sounds like swimming gear, its really that wet! I only drink “zero” type drinks with no sugar for dental reasons. I run fasted which helps to train me to deal with the lack of sugar and I am also lighter fasted.

  • My dad used to run marathon and during training rarely took water… so I grew up hydrating before and run up to a HM without any water and never had an issue even in summer…

  • My preference is the hydration vest. It may seem overkill sometimes, but it’s the most comfortable and least disruptive to my stride. As long as I don’t overfill it, weight isn’t an issue. I also have a minimalist belt where you can slip in a soft flask. It can be a bit bouncy, though, if the flask is filled all the way.

  • Training in Arizona summer, no bad experiences, alot of running at 4:30-5:00 am. It is a challenge with motivation for me. Love your videos, they have been very helpful. Thanks

  • i found waistbelt is a total nightmare, very bouncy and bulky.i like handheld bottle for short runs, super easy for a quick sip. I should have a hydration vest for my long runs but still doing some research.Thanks the running channel for bringing up this topic.

  • I drink a gallon of water about an hour before I run. It keeps me going for about 3 hours depending on the heat. Great informative video

  • Winter I don’t bother too much with water unless it’s a long run and I need some to get my gel down, then I’ll pick a route with public water fountains (I’m in New Zealand). Summer I wear a 1 litre camelbak if I’m doing more than 12k or on trails and I do have a 2.5 camelbak if it’s very warm or doing a race that requires lots of gear. I do have a Nathan waist belt that has two bottles and even though it’s comfy, I can’t stand the sloshing of the water.

  • i dont drink while running but i do get a dry mouth so carry a soft flask to ‘wet my whistle’ lol i found a small soft flask on the web thats only 125ml and fits in my shorts pocket and i dont notice it.

  • I know it’s not healthy but now I can run op to 20km by 30degrees C without water. I just drink before and a lot after. I hate to cary some water on my run. The best way is if you have a biker with you that can cary your water otherwise i just don’t drink no matter what.

  • I agree that you need to be careful about not dehydrating. As soon as you feel thirsty, it is too late, so always make sure you have enough water. But at the same time, I need to warn people that hyperhydration is just as dangerous. That means drinking so much that your body cannot control it anymore. If you ever have some water and feel weaker after that, it normally is a sign of hyperhydration, so you would have to skip the next drink stand.

    Like I said, I agree with the running channel about not drinking enough. But what I mean with this comment is that there are always too extreme sides and the best thing is to be somewhere in the middle.

  • I used to use a hand held water bottle but could never get comfortable carrying it. I only use a hydration backpack nowadays but like the idea of waist belt. Did the bottle ever fall out while running?

  • I am from south africa where in summer it goes up to 36 celcuis. I have a small 1.5 liter camelbak for 10km race i also use it on my day to day run soft flask goes nice into them. But if i go up i use my Salomon av 12 everything goes in there 4 soft flasks and gear. Tip when you go buy a vest check wat you want to use it for i run with trekking poles and they where always in the way. Practice in the heat with full gear you can get used to carrying the weight. Keep up the good work that side.

  • Compressport free belt with soft flasks in it. Nothing moves at all. You don’t even notice it’s there. I can put 2 500 ml flasks in and as many gels as i wish. perfect for runs up to 3 hours long

  • Guess what???? I ran 6 miles today, which is the longest for me! Four of those miles were straight up running, the other two were walk/run. Thank you guys so much!!!! Your tips, kindness and humor always keep me motivated.

  • I have a belt that holds two small bottles and just enough pockets for phone, keys and a little snack. I had to try it on every different height to figure out how to stop it from bouncing annoyingly, but it worked out in the end!

  • A bladder tip from me add a bit of squash to your water to remove any plastic taste! It works great for me, and as an added bonus can give you a little energy boost.

  • With allergies and asthma I must carry something to drink and clear my irritated throat. And with trouble keeping myself from overheating I keep my handheld, soft flask really cold.
    A Fleet Feet Run Crew member showed me her vest pack that she freezes; with the electrolytes in the water it becomes more like a slushy, keeps her cooler and is drinkable right away. As soon as I can afford one I’m trying it. Right now, I put ice packs in my hat, gaiter, and my back straps and freeze my electrolyte water in my handheld bottle.

  • Just a small heads up, if you do have a bottle with a handle strap like that Ronhill bottle.. don’t hold it like Anna did, sorry Anna.. shove your hand between the bottle and the strapping.. if you’re lucky it’ll be tight and you won’t have to grip as tight.
    Having said that.. even though I always end up running with a bottle at some point during a marathon event, I hate it, I instead run with a bladder regularly as I find it more comfortable.
    Funnily enough bought a running vest recently with the intention to use it for my first official longish trail runs this year, that have now been cancelled or pushed back thanks to covid, that has the soft flasks in the front and found it quite comfortable, however found you do get a little bit of a weird bounce with the water moving up and down in the soft flask on your chest.. not a slosh or splash, I imagine as I’m a guy, a similar feeling to have a bad sports bra? without the pain �� wasn’t really uncomfortable though, just took a bit of getting used to.

  • Generally any run I do up to 5 miles I don’t carry or drink water but will take a gel. Anything between 5 miles and 8 miles I take a small handheld bottle and 2 gels. If I know I’m doing over 8 miles I will take my bladder with me and multiple gels, plus electrolyte additive to the water. Works for me. Personally I think taking on water is a personal preference and everybodys physical tolerance is going to be different. I. e what works for my hydration might not work for someone else.

  • I have a local 12km loop that has three public water fountains (these are open in NZ). For longer runs, I use a small bladder pack. For longer events that have compulsory gear lists, I have a Camelback backpack. This has good sized pockets on the waist belt for snacks too ��

  • Great vid! I use a hydration pack for my longer runs find it really useful to have 1L+ water w/ electrolytes and they’re really good to hold any other items as well.

  • I use a Salomon Hydration vest for my longer trail runs,which also has handy pockets for carrying other things I like to have with me.

  • Flipbelt bottle if I need just a small sip, handheld if i run an hour and if longer or on trail i prefer a vest with bottles or a bladder.

  • I like to drink a sip of water as my mouth gets dry. On a normal day, I tend to like having 10 ml of water with me for an hour run. Feels like I run faster and am less tired, like some of your facts early on in the video.

  • Hi guys, I’m looking for some advice…
    In preparation for the London Marathon, I’ve managed to increase the distance of my long run over time by adding an extra mile each week to my goal distance. For example, last Sunday I ran 14 miles, and this Sunday I plan to run 15. I’m still running shorter distances and doing tempo work during the week, but allowing rest days following the long run.
    Would you say that this approach is too much, and if so what would you suggest?
    Thank you!

  • As someone very prone to dehydration despite all my pre-hydrating efforts, I have to have a pack on me for any run over an hour! And plain water is NEVER enough—my go-to for electrolyte replacement is a mix-in powder called Liquid I.V.���� Be aware that some electrolyte beverages with higher sugar content can actually expedite dehydration!

  • Definitely not how you’re supposed to hold that bottle at 6:45… hand around the bottle with the strap cinched down to your hand is the way to go lolz

  • You guys (especially Anna) are awesome. My pro tip for bladder packs, turn the bladder upside down and suck out the extra air. Slosh is almost zero.

  • I use a cheap Ajonjie vest with two 500mils at the front and if it’s a really long one I have a camelbak bladder to insert in the back. I wear it all year and it’s quite simply brilliant. No need for the expensive ones really!

  • I fashioned a duct tape strap and taped it on the side of an ordinary 750ml water bottle so it stays in my hand without much gripping at all. Very janky, but I bet it’s lighter than just about any commercial product and quite a bit cheaper too:)

  • It’s a pity that there doesn’t appear to be a soft bottle with a hand grip option.

    At present I am coping without carrying water but as I am about to go beyond 80 minutes continuous I will need to sort something out soon.

  • Reeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeoeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

  • My runs are about 45-50 minutes, taking a big loop that starts and stops at my house, so I usually don’t bring water. I’ve been working to increase my distance and was thinking about bringing some water along, so this video was very timely. I have a hydration backpack for when I bike, but I don’t think it would be very good for running. I also have a hydration bum bag, I’m thinking about trying that first before I buy anything else.

  • I use the bladder pack for marathon runs, & then the waist pack for the 21km runs. Otherwise I sweat like a dog & hate water.., so I always mix it with a water enhancer or a sports hydration drink

  • Coach Elizabeth….. how about High humid runs? It really drains me, and I drink Gatorade and water mixed during my runs. I also make sure I drink Gatorade before my run. Any suggestions. Please and Thank you. ��

  • Everything below 18k I do run without water. For long runs I use Salomon Agile 2. It’s a very slim veste with 2 soft flasks (500ml each). I like it.

  • I never cover my head even if it’s 20F, and I never wear sunscreen because I’m just gonna wipe it off on my shirt as I sweat anyway.

  • Soft flask (500ml) for two hours on a flat terrain, 2 flasks on a vest for trail running for 2 to 4 hours. And add a 1l or 2l bladder pack for more longer runs. And don’t forget isotonic or electrolites on your water too!

  • This video is exactly what I need right now haha. I just got back from a 45 min run in 92 degrees F, 104 F with humidity (YAYY American south) and I didn’t take any water with me. Sooo brutal

  • I take a vest everywhere with water on one side and my phone on the other. I like my phone being close when I see critters on the trail

  • I use small polythene sandwich bags with a knot tied in each end tucked into the elasticated pockets on my shorts. It means I can distribute the water in different pockets, but I can only use them once, they don’t hold much and sometimes they leak…
    Soft flasks or bladder packs might be the way to go. Carrying water bottles in my hands leaves me with neck/shoulder/back pain for days!

  • I’m still a noob at running with 1 year of consistent experience. This summer I got the Salomon adv skin 5 and it’s pretty sweet. Water can go on front left or right or in a bladder. I’m from Houston, Texas so any run over 20 minutes ends with me sweating a pound or two.

  • I run with my dog, I have started to get him to carry the water tied to his harness, the only problem with this is that I get a couple of swigs and he gets the rest For long runs /hikes I will invest in a hydration pack for him and me.

  • 106 to 110 heat index with 60%+ humidity here in South Georgia. Get in your electrolytes, leave the watch at home or turn off and look up Tinman’s heat index pace chart! Heat training can benefit you like altitude training if done safely and properly.

  • Hello Nike, you are thinking of buying a Mercurial Vapor futsal boot, but it doesn’t have the size 37. You will be making the 37 again

  • I am so f… Wellbuild with eating, that I need good amount of water if I run more than half an kilometer. So, that camelback is for me. With food.

  • Coach Elizabeth must be Friday night and the start of my weekend. Only in the last few weeks have we had warmer weather here in the ���� Have another 10k race on Sunday electrolytes ready to go. Looking forward to Coach Elizabeth bloopers DVD ��

  • 1:00 uhhh definitively not true? Depends entirely on your latitude and what month of the year. In the UK we only make vit D between march-september AND ONLY with direct sunlight skin contact. In the remaining months it’s wise to take a significant dose supplement 1000-4000 IUs.

    You’re kinda spreading genuinely harmful misinformation here???

  • I’m happy to carry a water bottle, I soon forget it’s there. What I do try to do is pre-hydrate by sipping water on the downhills so I’m all topped up for the inevitable uphill that always seems to follow!

  • Thanks for sharing! we did the same and we never looked back! we love growing our own food, come and stop by our channel if you want to see the garden ����������������������