The Heat is On
Every summer athletes face the same thing. Dealing with heat. Just know that working out in the heat is tough for everyone. Not just age group athletes but professional athletes as well.
During the hotter months recovery becomes even more important as does sleep and nutrition. Running for 30 minutes in hotter temps can be equivalent to the stress of running double that in cooler weather.
So many time athletes get discouraged because they “feel” like they are going harder but their pace does not always reflect that so they internalize that they are getting weaker or not as “fit” as they were in colder months. Which this is not true at all, which is one reason I tell my athletes pace is not the hard set limiter to define your fitness.
Athletes need to realize they slowing down is part of training in the heat but over time doing this in a better manner can help you improve and acclimate with less risk of injury.
When we run, cycle, really any exercise, our bodies utilize blood flow for several things. Our muscles need oxygen which is supplied by blood flow as well as blood being sent to the skin for cooling as well as digestion.
During the summer months our blood flow and utilization is fought over for digestion, oxygen and cooling which puts a lot of stress on our bodies and upticks our heart rates. This is why build a strong aerobic base is so very vital. All those long slow easy workouts your coach has you do are for a reason. The more consistent you are with following that the stronger you can build that aerobic foundation to stand on during this time of the year.
Now bringing in my aviation background and looking at heat from another way. Just like our bodies airplane performance declines when it is hotter. When air is heated up it expands and moves faster and more rapidly and is also spread out. So there is less airflow for the propeller of a plan to grab and less airflow over the wings. We reference this as density altitude. An airplane in the summer months climbs slower, the take off distance is increased, and engine cooling is decreased. Since the heated air molecules are farther apart that means there is more room for humidity, (water vapor) to live between the air molecules which is one of the reasons we feel the way we do in the summer months. Ever go running at 7am and the temps are 75-80 degrees which feels relatively cool when you start but the humidity is more than 80 percent. You feel exhausted and drenched in sweat even after 20 mins, that is why.
So what can you do. As mentioned before acclimate to the heat slowly. Be patient and realize that it is going to take time to acclimate and you will be slower but that is not a reflection on your fitness directly.
Monitor your heart rate closely and run off of that more than pace. Let’s say your zone 2 aerobic pace is a 10 min pace and your heart rate is normally 150 for that effort. If you try to hold that same pace in the summer but your heart rate is in the 170’s during that effort your no longer running aerobic. Not because of pace but because of heart rate and outside factors like humidity and heat because our bodies need to work harder as mentioned above.
Be patient because there are big benefits to training in the heat but you must to it safely and gradually.
Training in the heat helps prepare and acclimates athletes to deal with and perform better in a wide range of temperatures.
Training in the heat can increase your V02 max levels as well.
You can become more efficient at using oxygen.
When cooler temps arrive, you will be stronger and faster.
Here are several tips to help combat heat!
Adaptation- It takes your body several days up to several weeks to adapt to hotter and more humid temperatures. Be patient and don’t get frustrated, your body will adapt if you do it right!
Consistency- Consistency again becomes into play. The more consistent you are with when you run, how you run, nutrition, recovery, the time of day you run, the better!
Speaking of time, you don’t have to run during the hottest part of the day to adapt. Pushing your run back a couple of hours can help acclimate to the heat and humidity. Also you don’t have to spend long amounts of time in the heat to acclimate to it. Doing short 20-30 minute runs over time consistently can greatly help acclimation.
Wear protection! Sunscreen, light colored clothing, hats are big in keeping you cool. Choose routes that are shaded but also frequented by other runners, hikers in case you need help.
Looking for devices like cooling towels to help keep your core temperature down.
Fueling is of the utmost importance during hotter months of training. Do not neglect the power and importance of fluids and nutrition during these runs.
Heart rate and pace- Your heart is going to be higher because your body is working harder so monitor that more and adhere to that more than pace.
Listen to your body! If you feel dizzy or weak or out of breathe, slow down, take frequent walk breaks during your workouts. It is about effort and energy systems so listen to your body!
Hope this article helps you out. If you have any questions are you are interested in coaching or consulting please reach out to info@enduranceondemand.com
Your Journey Starts Here
-Coach Ray Delahoussaye
