Adjusting Paces Based on Dew Point and Temperature for Texas Runners
A practical framework for modifying your training paces when Texas heat and humidity combine to make every run harder than it looks on paper.
As a long-distance running coach, my primary goal is to help you become a lifelong runner who enjoys every mile — even in the sweltering Texas heat. When summer rolls around, adjusting your training to account for high temperatures and dew points is crucial for both performance and safety.
Why Modifying Paces Is Essential
Running in high heat and humidity poses significant challenges. As the temperature rises, your body works harder to cool itself, diverting blood flow to the skin and away from your muscles. High dew points — which measure the amount of moisture in the air — make this worse by hindering sweat evaporation. This combination leads to overheating, dehydration, and a higher perceived effort at any given pace.
The result: a pace that feels comfortable in October becomes genuinely hard in July. Ignoring that reality doesn’t make you tougher — it increases your injury and overtraining risk.
How to Calculate Your Adjustment
Add the current temperature (°F) and dew point (°F) together. Use that sum to find your pace adjustment range:
| Temp + Dew Point | Pace Adjustment |
|---|---|
| 100 or less | No adjustment |
| 101–110 | 0% – 0.5% slower |
| 111–120 | 0.5% – 1.0% slower |
| 121–130 | 1.0% – 2.0% slower |
| 131–140 | 2.0% – 3.0% slower |
| 141–150 | 3.0% – 4.5% slower |
| 151–160 | 4.5% – 6.0% slower |
| 161–170 | 6.0% – 8.0% slower |
| 171–180 | 8.0% – 10.0% slower |
| Above 180 | Hard running not recommended |
For example: if it’s 88°F with a dew point of 72°F, your sum is 160 — meaning you should run 4.5–6% slower than your normal training paces. On a 9:00/mile easy run, that’s roughly 9:25–9:35/mile.
The Goal: Train Smart, Not Just Hard
Slowing down in the heat isn’t a sign of weakness — it’s smart coaching applied to conditions. By adjusting your paces for heat and humidity, you’ll:
- Stay on track with your training load without accumulating excess stress
- Reduce your risk of heat illness and overuse injury
- Continue building fitness through the summer rather than grinding yourself down
Stay hydrated, listen to your body, and keep running.