Dew Point Running Chart - Complete Pace Adjustment Guide
Complete dew point running chart showing how humidity affects your pace. Reference tables from 50°F to 80°F dew point with expected slowdowns for marathons, tempos, and training.
Looking for dew point running charts? This comprehensive guide provides reference tables showing how dew point affects your running pace, from comfortable to oppressive conditions.
Use these charts with our Running Humidity Calculator for personalized pace adjustments.
Why Dew Point Matters More Than Relative Humidity
Dew point measures the actual moisture content in the air, while relative humidity (RH) is temperature-dependent. This is why dew point is the better predictor:
- 70% RH at 15°C = Comfortable (dew point ~10°C)
- 70% RH at 30°C = Oppressive (dew point ~24°C)
Dew point tells you exactly how muggy the air feels, regardless of temperature.
Master Dew Point Running Chart
This chart shows the base slowdown for continuous efforts like marathons. Other workout types have reduced impact.
| Dew Point | Category | Base Slowdown | 5:00/km becomes | Marathon Impact |
|---|---|---|---|---|
| < 50°F (10°C) | Dry | 0% | 5:00/km | None |
| 50-55°F (10-13°C) | Comfortable | 0% | 5:00/km | None |
| 55-60°F (13-16°C) | Pleasant | ~1% | 5:03/km | +2-3 min |
| 60-65°F (16-18°C) | Slightly Humid | ~2.5% | 5:08/km | +5-7 min |
| 65-70°F (18-21°C) | Humid/Sticky | ~4% | 5:13/km | +8-12 min |
| 70-75°F (21-24°C) | Very Humid | ~6.5% | 5:20/km | +15-20 min |
| 75-80°F (24-27°C) | Oppressive | ~13.5% | 5:41/km | +35-45 min |
| ≥ 80°F (≥27°C) | Extreme | 18%+ | 5:56/km+ | 50+ min |
Dew Point Chart by Workout Type
Humidity impacts different workouts differently. Long continuous efforts suffer most; intervals with recovery are less affected.
Marathon / Long Race (90+ min)
| Dew Point (°F) | Slowdown | 4:30/km | 5:00/km | 5:30/km | 6:00/km |
|---|---|---|---|---|---|
| < 55 | 0% | 4:30 | 5:00 | 5:30 | 6:00 |
| 55-60 | 1% | 4:33 | 5:03 | 5:33 | 6:04 |
| 60-65 | 2.5% | 4:37 | 5:08 | 5:38 | 6:09 |
| 65-70 | 4% | 4:41 | 5:13 | 5:44 | 6:15 |
| 70-75 | 6.5% | 4:48 | 5:20 | 5:52 | 6:24 |
| 75-80 | 13.5% | 5:07 | 5:41 | 6:15 | 6:49 |
Long Tempo (30-90 min)
Multiply base slowdown by 0.8 (80% effect):
| Dew Point (°F) | Slowdown | 4:30/km | 5:00/km | 5:30/km |
|---|---|---|---|---|
| < 55 | 0% | 4:30 | 5:00 | 5:30 |
| 55-60 | 0.8% | 4:32 | 5:02 | 5:33 |
| 60-65 | 2% | 4:35 | 5:06 | 5:37 |
| 65-70 | 3.2% | 4:39 | 5:10 | 5:41 |
| 70-75 | 5.2% | 4:44 | 5:16 | 5:47 |
| 75-80 | 10.8% | 4:59 | 5:32 | 6:06 |
Easy / Recovery Run
Multiply base slowdown by 0.6 (60% effect):
| Dew Point (°F) | Slowdown | 5:30/km | 6:00/km | 6:30/km |
|---|---|---|---|---|
| < 55 | 0% | 5:30 | 6:00 | 6:30 |
| 55-60 | 0.6% | 5:32 | 6:02 | 6:32 |
| 60-65 | 1.5% | 5:35 | 6:05 | 6:36 |
| 65-70 | 2.4% | 5:38 | 6:09 | 6:39 |
| 70-75 | 3.9% | 5:43 | 6:14 | 6:45 |
| 75-80 | 8.1% | 5:57 | 6:29 | 7:02 |
Interval Session
Multiply base slowdown by 0.4 (40% effect):
| Dew Point (°F) | Slowdown | 3:30/km | 4:00/km | 4:30/km |
|---|---|---|---|---|
| < 55 | 0% | 3:30 | 4:00 | 4:30 |
| 55-60 | 0.4% | 3:31 | 4:01 | 4:31 |
| 60-65 | 1% | 3:32 | 4:02 | 4:33 |
| 65-70 | 1.6% | 3:33 | 4:04 | 4:34 |
| 70-75 | 2.6% | 3:36 | 4:06 | 4:37 |
| 75-80 | 5.4% | 3:41 | 4:13 | 4:45 |
Acclimation Adjustment Chart
Your heat/humidity acclimation status significantly affects how much humidity impacts you.
| Acclimation Status | Multiplier | At 70°F DP (base 4%) |
|---|---|---|
| Not acclimated | 1.2× | 4.8% slowdown |
| Partially acclimated | 1.0× | 4.0% slowdown |
| Well acclimated (2+ weeks) | 0.8× | 3.2% slowdown |
Temperature Gating Chart
Humidity effects are reduced when it's cooler. Below 18°C (65°F), humidity has minimal impact.
| Temperature | Humidity Effect |
|---|---|
| ≤ 13°C (55°F) | 0% (negligible) |
| 15°C (59°F) | 40% of base |
| 17°C (63°F) | 80% of base |
| ≥ 18°C (65°F) | 100% of base |
Example: At 15°C with 68°F dew point (base 4%), actual effect is only 4% × 0.4 = 1.6%.
How to Find Dew Point
Weather Apps
Most weather apps show dew point in detailed views:
- iPhone Weather: Scroll down past the hourly forecast
- Weather.com: Look in "Today's Details"
- AccuWeather: Under "Current Weather" details
- Garmin/Strava: Some show dew point in activity weather
Quick Estimation from RH
If you only have temperature and relative humidity:
| Temp | 50% RH | 60% RH | 70% RH | 80% RH | 90% RH |
|---|---|---|---|---|---|
| 20°C | 9°C | 12°C | 14°C | 16°C | 18°C |
| 25°C | 14°C | 17°C | 19°C | 21°C | 23°C |
| 30°C | 18°C | 21°C | 24°C | 26°C | 28°C |
Practical Examples
Example 1: Summer Marathon
Conditions: 25°C, 70% RH → Dew point ~19°C (66°F) Goal: 3:30 marathon (5:00/km pace)
- Base slowdown: 4%
- Temperature gating: 100% (above 18°C)
- Workout factor: 100% (marathon)
- Acclimation: Partial (1.0×)
- Adjusted target: 5:13/km → ~3:39 finish
Example 2: Morning Tempo Run
Conditions: 22°C, 80% RH → Dew point ~18°C (64°F) Goal: 60-minute tempo at 4:30/km
- Base slowdown: 2.5% (60-65°F range)
- Temperature gating: 100%
- Workout factor: 80% (tempo)
- Acclimation: Well acclimated (0.8×)
- Actual slowdown: 2.5% × 1.0 × 0.8 × 0.8 = 1.6%
- Adjusted target: 4:34/km
Example 3: Cool Humid Morning
Conditions: 16°C, 95% RH → Dew point ~15°C (59°F) Goal: Easy 10K at 6:00/km
- Base slowdown: 1% (55-60°F range)
- Temperature gating: 60% (16°C is below threshold)
- Workout factor: 60% (easy)
- Actual slowdown: 1% × 0.6 × 0.6 = 0.36%
- Conclusion: Negligible impact, run normally
Warning Zones
Yellow Zone: 65-70°F Dew Point
- Expect 3-5% slowdown
- Stay hydrated
- Consider reducing workout intensity
Orange Zone: 70-75°F Dew Point
- Expect 5-8% slowdown
- Shorten long efforts
- Run early morning or late evening
Red Zone: 75°F+ Dew Point
- Expect 12%+ slowdown
- Long outdoor runs not recommended
- Consider treadmill or postponing
- Prioritize safety over pace
Race Day Decision Chart
| Dew Point | Recommendation |
|---|---|
| < 60°F | Race normally, minor adjustments |
| 60-65°F | Adjust goal by 2-3%, hydrate extra |
| 65-70°F | Adjust goal by 4-5%, start conservative |
| 70-75°F | Consider adjusting goal by 8-10%, survival mode |
| 75°F+ | PR unlikely, focus on finishing safely |
Related Resources
- Running Humidity Calculator - Personalized pace adjustments
- Dew Point vs Relative Humidity Guide - Understanding the difference
- Humidity and Marathon Performance - Research on race day humidity
- Running Heat Calculator - Combined heat and humidity effects
- Heat Acclimation Guide - How to adapt to conditions
Conclusion
Dew point is the most reliable way to predict humidity's impact on your running. Use these charts to set realistic expectations, adjust training paces, and make smart race day decisions. Remember that individual responses vary—some runners handle humidity better than others.
For personalized calculations, try our Running Humidity Calculator.