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Running in the heat places significant stress on the body. This tool helps you make smarter training decisions by calculating your heat-adjusted running pace. It uses the **Wet Bulb Globe Temperature (WBGT)** and guidelines from **Sports Medicine Australia (SMA)** to provide an evidence-based plan for maintaining a consistent effort and reducing health risks.
Use a reliable local weather source to input the current Temperature, Relative Humidity, and Wind Speed. Select the correct units (°C/°F and km/h / mph).
Choose the option that best describes the conditions for the majority of your run. Direct sunlight significantly increases heat stress.
Be honest about how accustomed your body is to training in the current heat. This is a critical factor in how much your performance will be affected.
Input the pace you would typically run for a similar workout in cool, ideal conditions.
The air temperature on a weather report doesn't tell the whole story. This calculator uses the **Wet Bulb Globe Temperature (WBGT)**, a more accurate measure of heat stress used by sports medicine professionals and the military. It is superior because it accounts for:
The risk levels and recommendations are based on the official heat policy from **Sports Medicine Australia (SMA)**, the country's leading authority on sport and exercise medicine. The WBGT thresholds used are:
| WBGT (°C) | SMA Risk Level |
|---|---|
| Below 26°C | Low Risk |
| 26°C to 29°C | High Risk |
| 30°C to 34°C | Very High Risk |
| 35°C and above | Extreme Risk |
The adjusted pace is **not** a "slower" pace; it's a **smarter** one. It represents the pace you should run in the current conditions to produce the *same physiological effort* as your normal pace on a cool day. Pushing to hit your normal pace in the heat leads to overexertion and increases health risks.
The advice given combines the official SMA risk level with your personal acclimatization status. An unacclimatized runner faces a much higher relative risk in "High Risk" conditions than an athlete who is fully adapted to the heat. This provides a more nuanced and practical recommendation for your specific situation.
Based on Sports Medicine Australia (SMA) WBGT Guidelines.
This tool is based on the **Sports Medicine Australia (SMA) Heat Guidelines**, which use the Wet Bulb Globe Temperature (WBGT) to more accurately assess environmental heat stress. WBGT is superior to air temperature alone because it accounts for humidity, wind, and solar radiation (sun exposure).
The Australian Institute of Sport (AIS) provides the scientific backing for these guidelines, focusing on preparing high-performance athletes through heat acclimatisation, cooling strategies, and individualized hydration plans.