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Hot and Humid: Running Tips to Beat the Singapore Heat

·3 mins
training health

With temperatures often reaching 30°C or more, running in Singapore can be uncomfortable and even dangerous if you don’t take the necessary precautions. Fear no more, here are some of the tips I collected over the past 5 years to make the most of your running session.

Choose the right time #

One of the most important things to consider when running in Singapore is the time of the day.

You have to pick wisely as there isn’t a lot of time the air is cooler. It’s best to avoid running during the hottest parts of the day, which are typically between 10 am and 5 pm.

Instead, you can try to run early in the morning or late in the evening when the temperature is slightly cooler.

If running in the morning, I try to be done by 8:00 am and count back based on my pace and how long I want to run.

You can also plan your route to take advantage of shaded areas and avoid direct sunlight as much as possible. For instance, the Marina Barrage area has very few shades, but the business area is a bit cooler on a Sunday morning with the shade of the buildings.

Dress appropriately #

Wearing the right clothing can make a big difference when running in a hot and humid climate. Choose lightweight and breathable fabrics that allow sweat to evaporate and keep you cool.

It’s always good to wear a hat, it can protect you from the sun and rain and can avoid sweat from dripping on your face or your eyes.

That being said, it’s expected to sweat a fair amount, even from your first kilometer. Your sports gear won’t stop this but can help cope with it.

Stay hydrated #

Staying hydrated is crucial when running in Singapore’s hot weather. Drink plenty of water before, during, and after your run to prevent dehydration.

Before your run, I suggest drinking water with electrolytes to prepare your body. In case you don’t want to bring extra water, there is a lot of public restroom with water dispenser, but you can also take a quick break at any convenience store.

Listen to your body #

Running in hot weather can be taxing on your body, so it’s essential to pace yourself.

Start slowly and gradually increase your speed and distance over time. Listen to your body and take breaks if you feel too hot or tired.

On my very first run in Singapore, I start around 9 am and felt empty of energy, I couldn’t handle the sun and the heat and got to cut it short. I mistakenly thought it couldn’t be worse than a Europe summer time.

Remember that it’s better to run at a slower pace and finish your workout than push yourself too hard and risk heat exhaustion.

Conclusion #

Running in a hot and humid country like Singapore can be more challenging but with the right preparation and precautions, you can stay safe and enjoy a more comfortable run.

By choosing the right time of the day, dressing appropriately, staying hydrated, and listening to your body, you can continue to enjoy the many [benefits of running]({{ ref ‘benefits-of-running’ }}) while living in Singapore.

Happy running!