Hi,
I still remember the first time it happened to me…
Spring arrived, temperatures climbed, and suddenly my pace slowed down significantly at the same heart rate!
If this is happening to you right now, don’t worry. You haven’t lost fitness overnight.
Here’s what’s happening:
When temperatures rise, our bodies prioritize cooling over performance. More blood flows to your skin (to help cool you down) instead of your working muscles, making everything feel harder.
This is why flexibility in training is so important. Look under the hood of what’s really happening instead of pushing through!
Here’s what I’ve learned through my 17,000+ miles of running experience:
1. Trust your body, not your pace
Your watch doesn’t know it’s warmer. Your body does. Listen to what it’s telling you and adjust accordingly.
2. Focus on effort, not numbers
A pace that felt easy in February will feel harder in April. The effort level should stay the same — let the numbers change.
3. Patience is absolutely key
Your body will adapt to the heat in about 10-14 days if you’re consistent and patient. Give it time rather than forcing the pace.
I see this pattern every single year in our Personal Best community.
The runners who allow themselves to slow down during this transition period end up stronger by summer. The ones who fight it often end up injured or burned out.
Remember, this is a long game.
Even elite runners have to adjust their training when it gets hotter — it’s physics, not fitness!
Have your runs been feeling harder lately with the changing weather? I’d love to hear about your experience.
Cheers,
Floris Gierman
P.S. Want more personalized guidance on adapting your training through seasonal changes? Our Personal Best Program provides customized training plans that adjust to your life circumstances, weather conditions, and goals. Join over 1,200 like-minded runners and become a stronger, healthier, and happier athlete!
