Autism Heat Sensitivity: Why Running Outside Costs Me 5–7 Energy
The Sensation That Won't Stop
When I run outside in the heat, I feel a very bothersome sensation on my skin—like something is always crawling on me. Rubbing my shirt or my back helps for a brief period, but it happens every 15-40 seconds and doesn't stop until I go back inside.
For me it’s not the temperature—it’s the sweat and skin sensation that starts once I’m wet.
The heat sensitivity I experience isn't about temperature preference—it's a tactile sensation I can't ignore. It's so persistent that I have multiple silent meltdowns because the sensations just won't let up.
The Trigger Point
Usually after 10-15 minutes of running outside, I begin to sweat. The crawling sensation starts immediately and takes my focus away from running. I have to stop or slow down significantly just to rub my skin, parts of my hair, and my face.
The Energy Cost
Running outside costs me 5-7 energy units in the majority of cases. The sensation is persistent throughout the entire hour I'm running and doesn't let up until I go back inside. Even then, it still goes on for a while before eventually slowing down and stopping.
What should be recovery becomes another drain while still in autistic burnout.
What I've Tried
I've tried running as early as 5:30am. Hydrating more. Rubbing my face so sweat doesn't stick to my skin as easily.
This only helped a little bit. It made clear that something on my skin was seriously bothering me.
Running at 5:30am delays the trigger a bit, but once I start sweating, it still hits, which cuts my runs from 1 hour to just 20-35 minutes as I'm rushing to get home to not drain the rest of my energy, let alone have another meltdown.
What Others Don't Notice
I get questioning looks outside when I'm running. Every couple of seconds I have an urgent need to rub my hand against my shoulder or behind my ear.
It's obvious others aren't bothered or sensitive to the same sensations I'm dealing with. Most people don’t react the way I do and treat it as "not being a big deal."
For me, it is a big deal. It's the difference between a sustainable run and sensory overload for the rest of the day.
About Me
I'm Omari, a 23-year-old autistic adult who's been managing chronic burnout for 5+ years while working warehouse shifts.
This is why I built Spoons. To notice when running outside is draining me more than it should. Tracking showed me this pattern, so now most of my runs are indoors. Otherwise I lose the rest of my day to sensory overload.
Launching April 2026. getspoons.app - One email when it's ready. No spam.
— Omari
Note: I'm sharing my personal experience as an autistic adult, not medical advice. If you're experiencing severe burnout or crisis, please consult a healthcare provider familiar with autism.