Hot or Cold?

2013 HOT July Morning Run

The fickle Midwest weather has flipped from cold to hot in the span of about a week.  Last night’s group run, which started at 6:30 PM, was done at 84 degrees and high humidity.  Just last week, we were complaining that it was too cold and windy.  But what temperature is best for running?  Some of my running friends love the heat and stay inside until the temperature hits 60, others love to run in the depths of winter.  My personal experience says a temperature between 40 and 50 degrees with low humidity is the ideal environment for me.  But what does the research suggest?

Upon Googling “ideal running temperature research” the following Abstract popped up http://runjeffcity.org/optimum-temperature/ 

“Abstract

At the highest level of competitive running, which includes elite road races, the Olympics, and professional track leagues, athletes and coaches seek to capitalize upon every variable affecting race performance. One of these variables is the ambient temperature during a race. This study hypothesizes that the optimum temperature for running performance will be near room temperature for short distances (less than 400m) and will incrementally decrease as race distances significantly lengthen. The method of this research is to match the fastest race times in history with the mean temperature for the date of each race. Since the collection of the quickest races of all time represents the epitome of elite running success, the associated temperature values indicate the conditions for which elite runners are most likely to attain maximum performance. In turn, coaches and athletes can use this information to pursue the best ambient temperatures for optimum running performance. The optimum temperatures for race day range between 72.6ºF and 49.4ºF for the male 100m and marathon, respectively, and 73.4ºF and 51.8ºF for the female 100m and marathon, respectively.

12 Degree Run

If you are interested in the whole paper and/or want to see the graphical analysis accompanying the Abstract, use the link above.   Interestingly, the ideal temperatures for females are quite a bit higher than what I experience.  I suspect this has a lot to do with my weight (no skinny mini here) and age (my own personal summer follows me around)    Oh, another factor would be that this study was done only on Elite runners.  Perhaps I need to tell you that I am NOT an elite runner? ;-)

Another bit of interesting research specific to the Chicago Marathon was done by Joel Martin http://www.rx-movement.com/temperaturehumidityonChicagoMarathon.pdf

Abstract

There are many factors that affect how well and individual performs a marathon. One of these

factors is weather, and more specifically temperature and humidity. Previous research has

demonstrated that warmer temperatures hinder performance in endurance sports. The purpose of this study was to investigate the effect of temperature and humidity on finishing times of the

Chicago marathon over the last ten years. The finishing times of the top three men and women

as well as the average finishing time of all competitors was collected for the last ten years. The

temperature and humidity levels, on the morning of the race, were also gathered. The affect of

temperature and humidity on finishing time was analyzed using regression analysis. It was

found that temperature, had a greater affect than humidity on finishing times for all three groups. The optimal temperatures were approximately 45, 42, and 40 F for men, women, and average runners, respectively. The regression models containing temperature, humidity, and interaction of temperature and humidity predictors best estimated the finishing time of all three groups of runners, based on R2 values. Perhaps the most interesting result was that elite men were less affected by temperature and humidity than elite women or average runners

Now that’s more like it.  Average runners did best in 40 degree temps!    

  

Both of the studies done above were exclusively looking at temperatures and/or humidity.  I wonder if race surface, shade or cloud cover and other factors were considered if the results would be significantly different.  For example, the Chicago Marathon is run in October on mostly asphalt with very little shade.  On a clear, still day, 40 degrees can feel easily like 60 degrees.  While on an overcast, windy day, that same 40 degrees can feel exceedingly cold. 

Post Run Fall Fun

The Chicago research suggests that I’m right, in Chicago.  Guess that makes sense since that is where I live.  For the next few months, I will grumble and sweat out my runs and look forward to the cool, refreshing days of fall.  What’s your favorite running temperature?