BASS PRO MIDWEEK MOTIVATION - Commence the Heat Training

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MIDWEEK M😊TIVATI😊N blog!

"Heat training for the year has commenced. Going to be picking the hottest part of the day for runs for the rest of the summer because everybody should have a hobby they truly hate." Those were the words Nathan Toliver posted after his hot and humid Sunday afternoon run. Glad he had a sense of humor because if you ran last weekend like I did, you know that the heat and humidity were no joke! It seemed like the thermostat had been cranked up with no warning or time for any of us to get acclimated since it takes roughly two weeks (or at least 7-10 days of hot running in a row) of running in the heat for the process to occur. In runners terms, that's two weeks of embracing the suck. But hey, it does get easier after that. Thank goodness right?

So with summer knocking at the door, it's time to, as Nathan says, commence the heat training if you haven't already. After all, there are a lot of great runs coming up and you don't want to sit idly by under a shade tree sipping a slurpee while your friends are out there right? And you certainly don't want to die! So without further ado, check out these three tips for Heat Acclimatization. 

GET OFF THE TREADMILL AND GET OUTDOORS.

Heat acclimatization will not occur on the treadmill, especially if you retreat indoors at the first sign of summer. If you want to acclimate to running in the heat, you want to get outdoors and expose yourself to the warmer weather – especially in May or June, when the summer heat isn’t at its worst. 

While some approaches such as using a sauna will quicken heat acclimatization, these approaches should be undertaken with prudence and guidance from a professional such as a coach. Incremental adaptations made from consistently running outdoors may take longer, but the approach is safer, more comfortable, and allows you to maintain your normal training schedule.

Heat acclimatization takes approximately two weeks, although some studies suggest the process is faster in highly trained individuals. The process will be uncomfortable and unpleasant in those two weeks, but if you stick with it, summer running will gradually feel more tolerable.

It’s important to note that, much like any other stimulus presented in training, heat acclimatization can be overdone. Don’t go outdoors and run at noon every single day. Embrace cooler days if Mother Nature presents them and, if you have harder workouts on your schedule, try to do them on cooler days of the week. If the heat suddenly spikes, scale back your intensity or mileage for a week.

FOCUS ON YOUR PERCEIVED EFFORT AND BREATHING.

Perhaps the most challenging aspect of heat acclimatization is seeing your paces sharply slow down for the first few weeks of summer. After all, your body is working harder to pump blood to your skin to cool your working muscles, which increases your heart rate. As a result, you have to work harder to maintain any given speed – which is why most runners notice that their pace slows down 30 seconds or more per mile in the heat.

If you try to maintain your normal pace, every run becomes a hard run – and that simply is not an effective nor healthy approach to training. Instead, focus on your perceived effort on summer runs and accept that your paces won’t be the same as you acclimatize – or even until the temperature drops.

For easy runs, this means your breathing should be light enough that you can carry on a conversation and your effort feels comfortable and controlled. Heat acclimatization is most effective on longer duration (~60 minutes) runs at an easy effort (60% of VO2max) or shorter duration (30-40 minutes) runs at a moderate effort.
If you are doing any speed work during the acclimatization process, shift your focus from pace to effort. I like short fartlek runs and hill repeats for summer training, rather than intervals focused on hitting an exact pace.

In extreme heat, you may choose to complete only easy runs, depending on your level of fitness. Extreme heat is a stressor and can turn even an easy 60 minute run into a hard day of training.

SEEK SHADE.

Even though heat acclimatization is beneficial, you do not want to be reckless when it comes to training in the heat. Follow some common sense to minimize the risk of heat illness. Run earlier or later in the day, not during the heat of the day (and check out these tips to help you run in the mornings). Opt for shaded routes or even head out to the trails, since pavement can reflect heat.

So there you have it friends. It's time for the heat training to commence! Embrace it knowing that it's like that dreaded band-aid on a tender area, you can peel it off slowly and prolong the pain or just rip it off and be done with it after a few seconds of discomfort. Be smart. Take it slow. And remember... Fall PR's come from summer training. 

Happy Running!