289. Heat Training: Run Smarter & Stronger This Summerr

Run4PRs

Whether you’re training in the summer heat or preparing for a race in hot conditions, this episode will cover how the heat affects your body, how to adjust your workouts, and tips for staying safe while training in the warmer months.💡 Increased Heart Rate: When it’s hot outside, your heart has to work harder to pump blood to the surface of your skin to release heat. This can cause your heart rate to increase, which can make running or exercising feel harder than usual—even if you’re running at the same pace.💡 Dehydration and Electrolyte Loss: Heat also causes you to sweat more to cool down. But when you sweat, you lose not only water but also electrolytes like sodium, potassium, and magnesium, which are essential for muscle function and energy. If you're not replacing those electrolytes, you can get dehydrated and your performance will suffer. Dehydration can also lead to muscle cramps, dizziness, and fatigue.💡 Reduced Oxygen Delivery: As your body heats up, blood flow is diverted from your muscles to the skin to aid in cooling. This can reduce the oxygen supply to your muscles, which makes it harder for your body to work at higher intensities. Essentially, your body’s efficiency decreases in the heat, which can feel like you're running slower or that it takes more effort to keep going.💡 Mental Fatigue: It’s not just physical fatigue that sets in when it’s hot—mental fatigue becomes more of a challenge. Running or training in the heat can be draining, and sometimes, just getting through the workout feels like a huge mental hurdle.🔥 1. Modify Your Pace: First and foremost, you need to adjust your expectations when training in the heat. Your pace will naturally slow down in hot conditions, and that’s okay! It’s important to listen to your body and not push yourself too hard, especially on high-intensity days. You might be running slower than usual, but that’s just your body trying to cope with the heat.💡 Tip: If you're doing speedwork or interval training, try to reduce the intensity or shorten the intervals. For example, if you usually do 400-meter repeats, you could drop to 200-meter repeats to allow your body to recover faster.🔥 2. Start Early or Late in the Day: The sun is usually at its hottest between 11 a.m. and 4 p.m., so it’s best to train early in the morning or later in the evening to avoid the extreme heat of midday. Running in the early morning when it’s cooler will help your body handle the heat better and prevent you from becoming overheated.💡 Tip: If you're a morning runner, try to hydrate the night before so that you're already prepared for the early workout. If you’re running in the evening, make sure you eat and hydrate well throughout the day to keep your energy levels up.🔥 3. Stay Hydrated and Replenish Electrolytes: Hydration is key when you’re running in the heat. Make sure you’re drinking enough water before, during, and after your workout. But don’t forget about electrolytes—just drinking water won’t be enough to replace what you lose through sweat. Consider adding electrolyte tablets to your water or drinking sports drinks that help replenish sodium and potassium.💡 Tip: Aim to drink around 16-20 ounces of water for every hour of exercise, and try to consume an electrolyte drink or snack during any workout over an hour. If you’re running longer distances in the heat, take water breaks every 20-30 minutes.🔥 4. Wear Light and Breathable Clothing: What you wear during hot weather workouts matters. Choose lightweight, moisture-wicking fabrics that allow sweat to evaporate and keep your body cool. Avoid wearing dark colors that absorb heat—opt for light colors that reflect the sun. A hat or visor can help keep the sun off your face, and sunglasses can protect your eyes from UV rays.💡 Tip: If you plan to be out in the sun for a while, make sure