Why Running in the Wilmington Heat Feels So Hard (And Why It’s Actually a Good Thing)
By Coach Tom Clifford
Every summer, I get the same questions from runners:
“Why do I feel so slow?”
“Why is every run a grind?”
“Am I losing fitness?”
Trust me, you’re not alone. We’re deep into the Wilmington summer heat and humidity, and it’s brutal. Every mile feels harder than it should. You’re sweating buckets before you even hit mile one, and the paces you were running in May feel completely out of reach.
Here’s what you need to know: this is normal.
Heat + Humidity = Slower Paces, Higher Effort
When the dew point climbs above 65–70, your body struggles to cool itself. Heart rate goes up. Perceived effort skyrockets. Your system is working overtime just to keep from overheating.
Humidity traps heat around your body, like running in a warm, wet blanket. In fact, humidity affects performance in a similar way to altitude. It limits oxygen availability, slows your system down, and makes every stride feel like you’re carrying a weighted vest.
So no, your fitness didn’t vanish overnight. The conditions changed. And how you respond depends a lot on your body type and how well you manage heat.
Summer Training Is the Dirty Work That Pays Off Later
Running in this weather is tough, but it’s building you up. You’re training your body to become more efficient. You’re developing mental toughness, sharpening your cardiovascular engine, and showing up when it’s uncomfortable.
You might not see the gains now, but they’re coming.
Come October, when the air cools and the humidity breaks, your body will feel 10 pounds lighter. Your legs will come alive. You’ll run the same routes you’re struggling with now and hit splits that feel smooth again. That’s not magic, that’s the result of grinding through summer.
Stay Consistent. Trust the Process.
Don’t chase splits. Train by effort. Hydrate like it’s your job. Take your easy days easy and your hard days smart.
When you have a good run, write it down. When you have a tough one — check the basics: Did you sleep enough? Hydrate? Fuel properly? Overtrain the day before? Learn from it.
You’re not falling behind just because you feel off, but you will fall behind if you let the heat beat you mentally. Don’t give in. Keep showing up and doing your best in these conditions.
This Is Where the Growth Happens
Every year we forget how tough summer running gets, and every year it humbles us. We’ll always keep adjusting workouts to give you a better shot at success, but some days we still have to grind it out.
Living in your comfort zone won’t get you very far. Progress happens outside of it. That’s why not everyone sticks with this sport.
But you’re not everyone. You’re out there in the thick of it.
Keep showing up. Fall fitness is earned in the summer sweat.