Running News Daily

Runners don't like heat. When the mercury rises, so too do many of us - early in the morning, that is, in an effort to get in our training before the heat sets in. Increasingly it seems, even rising before dawn is a futile effort to beat the heat. But, hot or not, we'll get out in it, sweat, suffer and complain.

Sometimes, however, you have to take more dramatic action. Last weekend, when the Pacific Northwest was swept by a heat wave that produced conditions more commonly associated with Yuma, Arizona, than Eugene, Oregon, the U.S. Olympic Trials were repeatedly rescheduled "for the safety and well-being of athletes, officials and fans."

A meet of the magnitude of the Olympic Trials being cancelled raises a question: how hot is too hot? Not just for well-conditioned pros, but for the rest of us?

First, the good news. "If you're well prepared and make adequate adjustments, you can safely exercise most days of the year," says Brett Ely, a 2:38 marathoner and thermal physiologist at Salem State University, Salem, Massachusetts, whose research has focused on the impact of heat stress on exercise performance and health.

Normally, our core temperature is around 98.6. When we exercise, it starts to rise. "People can get up to about 104 in exercise without consequence," she says.

Factors Beyond Fahrenheit

To avoid going over that threshold (or to slow the rate at which you approach it) a lot of factors come into play. One is the rate at which you can shed heat to the environment. This occurs in three ways: radiation away from hot skin, conduction (via cool air flowing across your skin), and evaporative cooling of sweat. "The heat you are creating, you can dissipate," Ely says.

But under hot enough conditions, two things can impede this. One is humidity. "We can't evaporate the sweat, says Chris Chapman, an exercise and environmental physiologist at the University of Oregon, Eugene. "It will just drip off and not provide cooling."

The other is that we can gain heat directly from the environment, adding to that created by our own bodies. Anyone who's ever tried to run in intense sunlight knows this. Not only can the sun itself be startlingly intense, but its heat can bounce back at you from sun-warmed surfaces.

Another way you can gain heat from the environment is if the air itself is super-hot. One of the surprises Pacific Northwesterners got during the recent heat wave (which peaked out at 116 in Portland) is that above about 110, even in bone-dry humidity, a breeze is not your friend. Instead, the airflow may impart more heat to your skin via conduction than it removes via enhanced evaporation. Under these types of conditions, Chapman says, "[even] if you use a fan to cool yourself, you're just increasing body temperature by blowing hot air on yourself."

Wet Bulb, Steamy Runners

None of this is new. Back in the 1950s the U.S. Marine Corps combined it into something now known as the wet bulb globe temperature (WBGT), says Samuel Cheuvront, an exercise physiologist with entrinsic bioscience in Norwood, Massachusetts, who previously spent nearly 20 years working with the Army Thermal and Mountain Medicine Division, in Natick, Massachusetts.

The WBGT is the index that, according to NBC's telecast of the Olympic Trials, USATF used in its decision to postpone the final session of the Trials from its scheduled start time of about 3:45 pm to 8:30 pm. (USATF didn't respond to a phone call and an email from PodiumRunner seeking to confirm this.)

WBGT combines three measures of temperature. One is simply the air temperature. Another is a measure of evaporative cooling (related to relative humidity and air flow). The third is a measure of the intensity not just of sunlight, but of heat bouncing back at you from nearby surfaces (such as the track).

The result is stated as a temperature, but it's a mistake to equate it to the type of "feels like" temperature you might see on the web. Due to the way it's calculated, a WBGT as low as 90F - far lower than the air temperatures recorded on the track in Eugene - is hot.

The American College of Sports Medicine has also used it to recommend cancellation of competition at WBGTs as low as 82F. That's the level the Navy would only put as green flag, though the Navy's flag system is more interested in safe training conditions than in safe conditions for endurance races, inherently more intense than most types of training.

A 2010 study in Medicine & Science in Sports & Exercise put the threshold even lower for large marathons. After studying eight marathons that either had to be canceled or produced large numbers of medical events, that study concluded that such marathons (which have large numbers of participants who would be on the course much longer than the pros) should be canceled if the WBGT at the start is over about 72F.

If it sounds complex, it is. But it could be relevant in the upcoming Olympics. Tokyo is prone to black-flag conditions as I discovered some years ago, when I coached a Navy lieutenant stationed there. She was an elite marathoner, but training was very difficult in the summer because she got a seemingly endless number of black-flag days in succession and wasn't allowed to run outdoors.

There are several ways to get a WGBT in the danger zone, says Cheuvront. The air temperature could, of course, just be Death Valley or Sahara Desert levels of hot. Or it could be not quite so wickedly hot, but with intense-enough sun to push you too high (probably the case in Eugene). Or the temperature could be still lower, but with very high humidity (what my runner encountered in Tokyo).

But it's even more complex than that, he says, because the body takes time to build heat to dangerous levels. That means the black-flag warning zones are set for longer races, such as 10Ks, and marathons. That's undoubtedly why the first events to be rescheduled in Eugene were racewalks and the women's 10K.

"5K races are over pretty quickly," Cheuvront says. The majority of people are finishing in 30 minutes or less.

Shorter races like the 400m, the 200m, and the 100m are over even more quickly. So long as runners aren't already overheated from standing around in the sun before they start, there's not much risk of them developing heat injury in the few seconds of the race.

How Do You Decide When it is Too Hot?

What does this mean for road runners seeking to enjoy the summer (especially after a year of COVID-19 lockdown)?

Clearly, no one can name a number on the thermometer over which you're suicidal to go out for a run. It's not that simple. And measures like the wet bulb that combine factors are confusing and not readily available unless you want to shell out several hundred dollars for a fancy thermometer.

Bottom line, it comes down to paying attention to your own body.

"If someone is well-adapted to heat, they're probably okay listening to their bodies," Ely says. Monitor how you feel: If you get dizzy, lightheaded, or uncomfortably hot, that's the time to stop.

Be careful, however, if you get an unexpected heatwave that you've not prepped for. After a quick increase in temps, Ely says, "you might be better off going for a swim or a walk."

If you run in heat, adjust your pace as needed to maintain similar effort to what you'd feel on a cool day. "You might be 30 seconds to a minute a mile slower," Ely says. If so, don't worry. What you're doing by running slower is reducing the amount of heat your body is producing as you run, allowing you to go longer before you have to quit.

"The harder you're running the more metabolic heat you're generating," Chapman says. "[That] means you're going to reach your capacity for heat tolerance quicker."

You may also need to shorten your run and save longer outings for cooler days.

And, of course, keep hydrated and replace electrolytes, most importantly sodium. "If you sweat a lot, don't skimp on the saltshaker," Ely says.

Finally, realize that if you've spent weeks hiding from heat by running in the cool dawn, you won't instantly become a great heat-runner. Adaptation requires some time. "It takes at least 7 to 14 days," Chapman says.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.