How to Train in the Heat

Summer is the time for festivals, outdoor barbeques and extreme heat. The hot humid weather can make even the shortest of your runs feel like it takes all your effort. As the sun beats down, your core temperatures rise and blood is sent away from muscles to the surface of your skin to help dissipate the heat.

Running in the heat is difficult but training in the heat is worth the trouble. Working out in the heat teaches your body to sweat more, increase your blood-plasma volume benefitting cardio fitness, and lower your core body temp. All of these adaptations will help you to perform better in any type of weather. That all being said you still must take caution when running in the heat. If it is more than 80 degrees out use caution and the higher the humidity the more adjustments that will need to be made.

If You’re Running A Fall Marathon

Your long runs are going to involve a lot of time spent running in the heat and humidity. When waking up before the sun isn’t an option make sure you are well rested because that enhances heat tolerance. Try to avoid out-and-back routes which don’t give you the option to stop if the heat is too much. We run slower in the heat so be prepared to adjust.

Summer 5K’s

There are a lot of weeknight post-work runs going on in the summer and you need to be prepared. Pack hydrating fruits and veggies for snacks. Use cooling tactics like wrapping a cold bandana around your head or neck, or use the sponges on the course. Set your goals based on the weather for that day.

Sprint Triathlon

Keep your training schedule flexible. Plan on your swimming during the hotter times of the day and do your running and biking when it is cooler. Practice with your nutrition and hydration. Plan for some days to move your training inside.

Just Running For Fun

If the heat is too much to get in your workout plan something new. Try a spin class, a workout video, and do the fitness class you have always wanted to try. Adjust your running from outside to inside on especially hot days. Run on dirt or grass instead of heat radiating roads.