Training Tips: Heat Training

It is going to be a hot summer, especially in the Western United States. With an incredibly low snow pack and above-average temperatures, the forecast is one of hot and dry months. Now is the time to start acclimating your body to take on the summer heat.

Benefits of heat training

Acclimatization: Easing yourself into the heat, rather than just waiting for the first sweltering day to run, helps the body adjust in a safer way. By taking 1-2 weeks to prepare, the body will begin sweating later, the heart rate will normalize, and the sweat output will be less salty, keeping the electrolytes where they are needed.

Cardiovascular fitness: Training in the heat helps the body increase blood plasma volume and, correspondingly, increases your VO2 Max. While the benefits might be felt in the heat of the summer, if planning for a fall or early winter race, your fitness will be boosted, helping you run stronger for longer.

Preparation for Altitude Training: Similar to cardiovascular fitness, heat training increases red blood cell production, improving oxygen efficiency. For this reason, heat training is great for athletes planning a high-elevation race while living at a lower altitude.

Increased Calorie Output: While this can be both a pro and a con depending on your fitness goals, the body burns 10-20% more calories while running on warmer days.

How to Heat Train

Running at the hottest point in the day: If the weather is creeping over 80°F, you can start to adjust be running when the heat is at its peak. For best acclimation, you will want to run 60-75 minutes for 1-2 weeks.

Adding layers: If the temperature hasn’t quite gotten over 80°F, you can start adding long sleeves and pants to your workouts, or even a light jacket or vest. Again, slowly increase duration and layering for 1-2 weeks of training as you near the summer heat.

Passive Heat Training: For a slower approach to heat training, you can add in using a sauna or a hot bath after easy runs. This is best done for 30-40 minutes at a temperature of 104°F or above 104°F or higher. Doing this 3-4 times a week for at least 4 weeks will have a similar impact as running in the heat with less stress on the body.

Safety

As you increase your training in the heat, make sure you are also increasing your hydration, electrolyte intake, and nutrition. The required energy of the body to adapt to heat will put more stress on your cardiovascular and nervious system, meaning that recovery will be even more important.