So. Frustrated. With. Headwinds.

Julia Herrmann

Hi guys, I need some math heads to help me out here.  I live on the ocean side of San Francisco and the winds are brutal in the summer.  All the time, even in the early morning.  I would like to know what are realistic paces if I am trying to run an 8:15 mile into a headwind at 10, 15, and 20mph?  (I’m trying to figure out how to do the math as the wind paces would be 6, 4.5, and 3 minute miles).  🤓 
I’m killing myself and it’s awful so I need to set realistic expectations.  We have them for the heat so, let’s do it for wind too!  

Derrek Sanks

Julia

That's a great question and would be nice to have a simple conversion factor. I put some resources below that I found on the Internet (so it must be true) but I think the key is to run by feel in windy conditions. You should know what it feels like (e.g. your level of effort) to run 8:15 miles with no wind. In the wind, regardless of wind speed, try to run at that same level of effort. The hardest part will be ignoring your pace.   I do this when running hills...focus on keeping my same level of effort and knowing my pace will slow down, I don't look at my GPS watch.

"This is why when there are windy conditions, I recommend runners use the effort scale for running success. You never really know just how much the wind is going to affect you, and it is almost impossible to know how the exact mile per hour wind will affect your exact situation, dependent on the people around you, the stretch of course, and the gusts.

It would be impossible for anyone to know how much to slow down in windy conditions, but if you use the effort scale to run by feel, that is what you are focused on controlling, and you will cross the line knowing you have given your best.

That way, you can run your best for the conditions, and the results have taken care of themselves.

Yes, it might not be the big PR you hoped for, but the more you force yourself in the wind, the more energy you are going to spend fighting it, which is energy you could have been using in those final miles."

Hanson's Running has a race equivalency calculator that factors in wind/temps/humidity. Https://hansonscoachingservices.com/hmmcalculator/race_equivalency_calculator.php

Article from Runners Connect does a deep dive into running in windy conditions. https://runnersconnect.net/running-in-windy-conditions/

Hope this helps!

Peter Greagg

Alternatively, you could use heart rate and RPE to help pace yourself?

Julia Herrmann

Thanks guys!  I will definitely check out those links. I do have heart rate but since I only just started a few weeks ago I don’t have much data.  I’ll try the RPE too. Since I’ve just dropped into my plan from a bike block I’ve been doing a little speed and shorter runs. But for my longer runs I’m worried my sense is a bit off.  

Sheila Leard

@Julia Herrmann

Final Surge has the Hansons calculator for wind, heat , humidity. It's under the tab 'workout calculators'.

Ross Randolph

Hi Julia, I also live in the Bay Area (Benicia) with pretty consistent headwind from the west.  Most of my EN workouts utilize zones so ensuring I stay in the right “zone” allows me to get the work done even as my pace changes with the wind.  Also, I have a few different routes that allow me to mix it up a bit depending on running goals.  I even have a route that is crosswind for out and back.  Also, if nothing else, charging against a constant headwind helps sharpen the mental game.