Adapting to the Heat
Heat Acclimation for Summer Running
I’ve got goals for this fall and they include being in good shape. I don’t know exactly what the Fall holds yet - maybe a marathon, maybe the track - but either way, I need to be able to put lots of work in during the summer months for those big goals to come to fruition.
I’m sure you do as well. Whether it’s a fall marathon or local road races, we all want to be at our best when we can run fast [when the heat and humidity have subsided].
That means we need to do a considerable amount of training in the summer heat and humidity.
For that to happen, we have to adapt to the conditions we are dealt with.
In today’s post, I’ll be breaking down how to acclimate to the heat and humidity so we can run our best when it matters.
What is Heat Acclimation?
Heat acclimation is the notion that athletes, and runners specifically, need to get used to running in hot and humid conditions. When you start running in the heat - or when the heat and humidity kick in - it can feel really hard to train because your body isn’t used to those conditions yet. Over time though, your body can adapt to the heat better.
How Heat Acclimation Works
Your body is a very smart and powerful machine. Your body adapts to the negative conditions (in this case the heat and humidity) and you gradually improve both your fitness and how you cope with the negative conditions.
Think about it: if you are planning on running a hilly race, what should you do? Run hills. At first, the hills suck. You’re bad at them and they leave you sore. But once you keep at it you get better at hills. They suck less. Your times improve on the same hill that once gave you so much trouble.
Heat acclimation works the same way.
At first, it sucks and you feel terrible, but if you keep at it, it gets easier to complete. Your times get faster, your effort level gets easier, and you get fitter.
How to Beat the Heat
My best tip for adapting to the heat is to avoid sessions in the heart of the day. There is no way you can have a good workout if you are baking in the sun. I’m doing my sessions as early as possible - especially the ones that count more, like my workouts and my long run. If I delay my basic run by an hour or so, it’ll suck, but it won’t be terrible.
Start slowly, both in your day-to-day runs and in how quickly you jumpstart your training. If you run too fast too early in your run, you won’t give yourself a chance to adapt to the conditions. Your heart rate will increase as will your respiration and before you know it, you won’t want to run anymore. You’ll be cutting your runs short and not getting in your mileage.
Gradually increase your time spent running and how fast you run. Over time, both will improve because you’ll have gotten used to the heat and humidity.
Staying consistent helps. Doing some of your runs in adverse conditions will make you a stronger, more resilient runner. Sure, your major runs should be done in better conditions, but overall, to acclimate to the heat, some are going to have to be when it’s hot out.
Listen to your body. Your effort will seem similar to those nice days, but your pace will be much slower. Don’t panic or dwell on it. Just know that your body will adjust and you’ll eventually find yourself fit and ready to race. Be patient with the heat and adjust your workouts accordingly.
Wear appropriate clothing. Nothing says dangerous running quite like wearing a black non-wicking t-shirt during a 2 pm summer run. We’ve got to do better at wearing the gear that will improve our performance. That means moisture-wicking shirts (or no shirt at all) and if you do wear clothing, wear lighter colors.
🌞 Ready to Beat the Heat and Get in Shape This Summer? 🌞
Don’t let the summer heat slow you down! Start your heat acclimation journey today and become a stronger, more resilient runner. With the right approach, you can conquer your summer running goals safely and effectively.
Start a training program with personalized training plans, strength routines, and contact with Coach Marc. Embrace the challenge and see the results!
Sign up now for our Summer Running Program and make this your best running season yet!
Friday’s Action Plan:
Summer miles are important. Be sure to slowly adjust to the heat so your body has a chance to adapt. Once you’ve spent enough time in the heat your body will become more efficient.
On the Blog:
Racing in the Heat: Tips for Racing in Hot Weather
Tips for Running Well in a NJ Summer
…And From the Newsletter:
Quote of the Week:
Never let the fear of failure stop you from attempting to reach a goal.
How to Connect with Me:
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