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Have you ever gone for a run on a cold morning or evening and noticed it’s harder to breathe compared to when you run in a mild air temperature?
You might’ve felt your heart rate spike in warmer temperatures, or your breathing become laboured in cooler temperatures.
You’re not imagining things. The temperature has a big impact on how you run.
So, how does temperature actually affect your running performance?
We spoke with Deakin University’s exercise and sport science experts, Dr Monica Kelly and Dr Amelia Carr, to understand how temperature impacts running.
When it comes to running, pace is one of the most talked-about topics.
So, does the air temperature affect running pace?
‘Air temperature can have an immediate effect on running pace and performance. Running performance in events further than 800 metres can be negatively impacted in environmental temperatures higher than 25°C, with reports of slower race times by up to 3% during exercise in the heat,’ explains Dr Kelly.
Cooler temperatures between 10 and 17.5°C can positively affect pace for endurance runners; long-distance runners are typically quicker when running in these temperatures.
As Dr Kelly alludes to, when we consider pace, we have to consider distance, too.
In fact, when running over shorter distances warmer temperatures can be beneficial.
‘For sprinting events like 100 metres to 400 metres, air temperature can have the opposite effect, with performance often improved by 1–2% in hot conditions. Sprinting performance may also be improved by higher muscle temperatures in the heat,’ she says.
However, Dr Kelly reminds us we have to factor in more than just the temperature when it comes to the effects on running.
‘It should be noted that air temperature alone is not the only environmental factor to consider, with relative humidity, wind speed and solar radiation all affecting running performance,’ she says.
Running in hot conditions can have a noticeable impact on performance, with warmer temperatures placing additional strain on the body and making it harder to maintain pace.
‘In hot conditions, there is competition within the body between maintaining running pace and therefore performance, but also the need to protect the body from overheating,’ says Dr Carr.
When exercising in the heat, there is a higher exercising heart rate, core and skin temperature, and elevated sweat rate, leading to dehydration. Dr Carr says this is why warmer conditions can make a run feel more difficult.
‘Runners may also experience a greater perception of effort and feel much hotter compared to exercising in cooler conditions. When combined, these factors can lead to a slower running performance in the heat,’ she explains.
Because the body is already working harder to regulate temperature in the heat, runners may need to rethink their warmup approach to ensure they stay cool, and avoid starting their run already fatigued.
‘When undertaking a warmup in hot conditions, the focus for runners is keeping as cool as possible before starting exercise. This may include reducing the duration of the warmup, adding more rest and warming up in the shade to avoid being in direct sunlight,’ says Dr Carr.
Dr Carr also recommends using additional cooling strategies to help manage body temperature before exercise. These may include external methods such as ice towels, misting fans or wearing an ice vest, as well as internal cooling approaches like consuming cold fluids, including ice-cold water or ice slushies, to support hydration and reduce core body temperature.
Running in cold conditions can make even an easy run feel more challenging, with many runners noticing increased breathlessness in cooler temperatures.
Dr Kelly says that this occurs due to the difference in air temperature compared to that of the respiratory system.
‘When exercising in cold conditions, the body will change the temperature and humidity of the inhaled air to match that of the respiratory system. This mechanism is to protect the airways, however, inhaling cold and dry air can irritate the linings of the airways,’ she explains.
This cold air entering the lungs can cause the airways to constrict, which is what leads to laboured breathing while running.
‘The irritation may cause the airways to constrict, making breathing more challenging and, for athletes with asthma, this may further exacerbate the impact of cold air on the respiratory system,’ she says.
Interestingly, when you run in a warm climate, the increased temperature also affects your breathing.
‘During exercise in the heat, often the hot and dry air can make your mouth feel like it has “dried out” and can also lead to airway irritation. In warmer conditions, especially spring and summer, there can also be a higher pollen count which may also cause airway irritation,’ says Dr Carr.
So, does a person generally run faster in cold or warm air?
The answer isn’t straightforward; as mentioned earlier, it depends on both your pace and the length of your run.
‘Endurance runners are generally faster in cooler conditions as there is less demand to cool the body, meaning a lower exercising core temperature and heart rate compared to the same exercise in the heat. Temperatures between 10 and 17.5°C are associated with peak endurance performance, generally defined as runs greater than 10 km,’ Dr Kelly says.
Running in this temperature range also allows the body to maintain a better balance between heat generated from muscle contractions and heat lost to the environment, which can enhance performance. Outside this range – either colder or hotter – running performance is more likely to decrease.
Short-distance runners, however, may benefit from warmer conditions, as higher air temperatures help warm muscles more quickly, improving performance over sprints or shorter distances, Dr Kelly adds.
No matter what type of running you do, temperature plays a significant role in your performance. Understanding how your body reacts in different conditions – whether it’s heat, cold or something in between – can help you plan your run, recover more effectively and ultimately perform at your best.
Before heading out, take a moment to assess the weather and adjust your warm-up, pacing and hydration strategies accordingly. By being mindful of the temperature and its effects, you can make every run safer, more comfortable and more productive – rain, hail or shine.
Lecturer, Applied Sport Science Practice, Education-focused
Faculty of Health/School of Exercise and Nutrition Sciences
Deakin University
Senior Lecturer, Faculty of Health
School of Exercise and Nutrition Sciences/Institute for Physical Activity and Nutrition
Deakin University
