Running in the heat can be challenging and with the right approach, you can continue to enjoy your runs and make the most of these stinking hot days and even use it to our advantage. There are benefits to training in the heat, and used with some key tips, it's not all bad news and sweat drenched sessions!
Heat acclimatisation offers you several benefits that will improve your running performance. Yep running on those sweltering hot days has its benefits and is going to help improve your performances. Before we get into the benefits, the caveat is always your safety, the key is to listen to your body and make adjustments as needed. Don't do a Goggins and push through it.
What are some of the key benefits then of sweating away in this heat?
Improved Thermoregulation: Heat acclimatisation helps your body regulate temperature more efficiently by improving your ability to sweat and increasing blood flow to your skin. This allows you to better manage and shed the heat you generate during running
Increased Sweat Rate: With regular exposure to heat, your body becomes more efficient at producing sweat. This helps cool the body down more effectively, which is crucial to losing the heat you generate during those interval sessions. Yep it's OK to start sweating earlier in your runs and is a good sign
Increased Blood Plasma Volume: Plasma volume (the liquid portion of blood) increases with heat acclimatisation, which helps improve cardiovascular efficiency. More plasma means better circulation, allowing the heart to pump blood more effectively, getting more oxygen to your muscles during your runs
Reduced Rating of Perceived Exertion (RPE): After acclimatising to the heat, runners often report a lower RPE during exercise in hot conditions. You'll feel less fatigued and can run further or at a higher intensity, compared to before your acclimatisation
Improved Mental Resilience: Training in heat is hard work and tough. Putting yourself in that situation is part of the process of building your resilience. You'll learn to push through the discomfort, manage your fatigue, and maintain focus despite challenging environmental conditions. All this can be called on race day, knowing you have been there before
Race Day Weather: You can't pick the weather on race day. Being comfortable running in the warmer weather is one less thing to worry about come race day. If it is a hot one, you'll know you are prepared
You now know it's not all bad, how can we make our session more bearable and continue to enjoy your running routine, whilst staying safe and healthy in this heat. Remember, the key is to listen to your body and make adjustments as needed.
Precool with an Ice Slushy: Before you head out for your run, try drinking an ice slushy. This can help lower your core body temperature and keep you cooler for longer during your workout. Studies have shown that precooling with an ice slushy can improve performance and delay the onset of heat-related fatigue
Choose the Right Time: Try to run during the cooler parts of the day, such as early morning or late evening. Avoid running during peak sun hours when temperatures are highest and UV exposure is strongest
Dress Appropriately: Wear light-coloured, loose-fitting, and moisture-wicking clothing to help keep your body cool. A hat and sunglasses can protect you from the sun, and don’t forget to apply sunscreen to exposed skin
Adjust Your Pace: Heat can significantly impact your performance, so it’s important to adjust your expectations and pace. Slow down and listen to your body. It’s okay to take walking breaks if needed. Time to forget about Strava
Acclimate Gradually: Give your body time to adjust to the heat. Research tells us it can take 5 weeks for us to get fully acclimatised, be patient
Plan Your Route: Choose shaded routes or trails to minimise direct sun exposure. Running near water bodies like lakes or rivers can also provide a cooler environment. Plus a great incentive to jump in and cool off after your run
Listen to Your Body: Pay attention to signs of heat-related illnesses such as heat exhaustion or heat stroke. Symptoms include dizziness, nausea, excessive sweating, and confusion. If you experience any of these, stop running immediately and find a cool place. Safety first and is a non-negotiable
Fuel Properly: Running in the heat takes a lot more out of us. Preparation starts the day before, especially for those higher intensity sessions or longer runs, and ensuring we are fully fuelled for our run. Carbs are you friend, fuel for the work
Cool Down Effectively: After your run, take time to cool down properly. Get in the shade, Ice, a cold shower, another slushy are all going to help with your cooling
Stay Informed: Check your local weather forecast. Adjust your training plans accordingly to ensure you’re running in safe conditions. It's OK to push a run to the next day or just do an easy run. Remember your in it for the long term and one session swapped wont make any difference to those bigger goals
As someone born and raised in the damp and cold of Northern England, by following these tips I enjoy the additional challenge of running here in the Australian summer. Knowing there added benefits to our running is a bonus!
Stay cool and keep running!