BASS PRO MIDWEEK MOTIVATION - Embrace the Benefits of Running in the Heat

Hello runner friends!

Welcome back to the Bass Pro Fitness Series

MIDWEEK M😊TIVATI😊N blog!

Now let's get started by talking about the obvious (again). We are really getting hammered with the heat and humidity (again). As a matter of fact, in the midst of writing this, a notification popped up on my phone from KY3 Weather that read "HAPPENING NOW: Stretch of dangerous heat." Yikes right?

Don't worry though. That doesn't mean you CAN'T run outside in the heat, just that you MUST do it responsibly and safely by adhering to the basic rules of running in the heat:

• Stay Hydrated: Drink plenty of water and electrolytes before, during, and after your run to prevent dehydration.
• Choose the Right Time: Opt for early morning or late evening runs when temperatures are relatively lower.
• Wear Breathable Clothing: Dress in moisture-wicking and light-colored attire to stay cool and comfortable.
• Protect Your Skin: Apply sunscreen and wear a hat and sunglasses to shield yourself from the sun’s rays.
• Listen to Your Body: Pay attention to signs of heat exhaustion or heatstroke, such as dizziness, excessive sweating, or nausea, and stop running if you feel unwell.

That being said, let's look at a few reasons we can and should embrace heat training despite our reluctance to get out there and sweat out a noticeable percentage of our body weight. This will help us reframe our brains to see this week of extreme heat as an opportunity to improve our fitness rather than an obstacle to simply maintain our fitness. So without further ado, here we go…

Benefits of Running in Hot Weather

1. Enhanced Cardiovascular Endurance:

Running in hot weather requires your body to work harder to regulate its core temperature. As a result, your heart pumps more blood to deliver oxygen to your muscles, which, over time, leads to improved cardiovascular endurance. By challenging your heart and circulatory system, you can build up stamina and perform better in various physical activities.

2. Increased Caloric Burn:

Running in the heat can be more physically demanding than running in cooler conditions. The additional effort your body puts into cooling itself down through sweating elevates your metabolic rate, causing you to burn more calories. While the exact number of extra calories burned varies depending on factors such as temperature, humidity, and individual differences, you can potentially burn up to 10-20% more calories during a hot weather run. 

3. Adaptation to Stress:

Running in the heat acts as a form of stress on your body, similar to how strength training stresses your muscles. By exposing yourself to this stress regularly, your body adapts and becomes more efficient in managing it. This adaptation process, called heat acclimatization, enables your body to better handle hot conditions, leading to improved performance in both hot and moderate temperatures. This physical adaptation to stress is also good for the mind, serving to remind you that you're not a fragile flower that wilts under the heat of the sun (or the circumstances of life) but a wildflower that adapts, overcomes, and thrives. 

4. Mental Resilience:

As I said before, enduring a challenging run in the heat can be physically and mentally tough. However, overcoming this challenge can significantly boost your mental resilience and fortitude. As you push through the discomfort, you develop mental toughness, which extends beyond your running sessions, helping you cope with other life challenges as well.

5. Improved Sweat Efficiency:

Sweating is your body’s natural cooling mechanism. When you run in hot weather, you sweat more profusely, leading to an increase in sweat efficiency. This efficiency becomes beneficial when you return to cooler conditions, as your body will be better equipped to cool down quickly, preventing overheating during intense workouts.

6. Natural Detoxification:

Sweating not only cools your body but also aids in detoxification. Through sweat, your body expels toxins and impurities, promoting healthier skin and overall well-being. Just be sure to stay well-hydrated during and after your hot weather runs to maintain a healthy balance.

7. Opportunities for Mental Clarity:

Running in the heat can be an excellent opportunity for mindfulness and mental clarity. As you focus on your breath and stride, you may find yourself fully immersed in the present moment, leaving behind stress and worries. The meditative aspect of running can offer a sense of calm and tranquility, elevating your overall mood and reducing anxiety.

So there you have it friends. By embracing the heat for the benefits it brings, you can continue training with a smile on your face, no matter how many times you have to wipe the sweat from your brow. And remember... this training is a crucial part of being ready to step up to the start line of the Bass Pro Marathon/Half and/or the Dogwood Canyon trail runs. Happy Running!