Heat Training Tips

Summer is almost here, and depending where you are, it’s hot, humid and sunny.

Do you dread running in the heat?
Do you dream of cooler days instantly?

The cool part about heat training, we like to say….summer miles = fall smiles! Your body works harder to train in the heat to cool the body off and adapt, but once those cooler fall miles hit, you'r body is a machine!

Benefits:

• Heat training makes your body adapt to sweating. The more you sweat overtime, the more efficient your body is to train at higher temperatures (also known as thermoregulation).

• Heat training increases your blood plasma, which is turn is helping you pump more blood around, keeping your muscles engaged and improving your heart rate with activity.

• Heat training builds the mental resilience. It is hard training in the heat so give yourself grace. We like to suggest running for time versus distance.

Fueling tips:

• Hydrate throughout the day with water, electrolytes and snacks! Watermelon, apples and cucumbers are a great source of hydration.

• If you’re outside, it’s still hot in the shade, but try your best to cover yourself. Wear a hat and light long sleeves if you have to be exposed to the sun for long periods of time if possible.

• If you’re running in hot and humid weather, carry fluids no matter the distance. It’s better to be safe than sorry. If you’re like no thanks, then if you’re going out for 45+ minutes, this is a must, and sip every 10-15 minutes.

Be kind to yourself. Your body may feel really tired the first couple of times. If you’re new to heat training, start with 1x/week and go from there. Humidity and dew point also play a huge role in this, no matter what time of day! Don’t beat yourself up about pace. You may be 10-30 seconds slower per mile than planned, and that is okay! The more you do it, the stronger you get and you’ll adapt, we promise.

We want to challenge you to try it out and see what happens, you may surprise yourself and learn new things about yourself. Build up that mental toughness because you can do anything!