Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog
With that being said, there are a few mental shifts we can make now to help the transition a little bit easier. But the good news is that our bodies were designed to adapt. But the bad new is that our bodies don't adapt over night. Acclimation is a process that nobody, and I mean nobody, gets to opt out of if they want to keep running in the heat and humidity that Missouri is known for.
So let's take a look at some key principles of heat adaptation:
Your Body Needs Time
When temperatures rise, your body has to work much harder to keep itself cool. Every run becomes a little more demanding because your cardiovascular system is trying to do two jobs at once:
Deliver oxygen to your muscles.
Send blood to your skin to cool your body.
That's why your heart rate climbs faster and your usual pace suddenly feels difficult.
When temperatures rise, your body has to work much harder to keep itself cool. Every run becomes a little more demanding because your cardiovascular system is trying to do two jobs at once:
Deliver oxygen to your muscles.
Send blood to your skin to cool your body.
That's why your heart rate climbs faster and your usual pace suddenly feels difficult.
The Summer Adaptation Timeline
Days 1-5
Running feels miserable.
Heart rate is elevated.
Sweating begins earlier.
Paces slow significantly.
Days 7-10
Your body starts producing more plasma volume, allowing blood to circulate more efficiently.
Sweating becomes more effective.
Runs still feel hard, but recovery improves.
Days 10-14
Most runners begin noticing adaptation.
Heart rate stabilizes.
The same effort starts feeling easier.
Days 14-21
Full acclimation occurs for many runners.
The body becomes more efficient at cooling itself.
Heat tolerance improves dramatically.
Days 1-5
Running feels miserable.
Heart rate is elevated.
Sweating begins earlier.
Paces slow significantly.
Days 7-10
Your body starts producing more plasma volume, allowing blood to circulate more efficiently.
Sweating becomes more effective.
Runs still feel hard, but recovery improves.
Days 10-14
Most runners begin noticing adaptation.
Heart rate stabilizes.
The same effort starts feeling easier.
Days 14-21
Full acclimation occurs for many runners.
The body becomes more efficient at cooling itself.
Heat tolerance improves dramatically.
Even elite runners need two to three weeks to become fully adapted. If Olympians can't skip the process, neither can we. I don't know about you, but this fact makes me feel better! And there's just something about understanding what's going on with the body that helps a person endure the process.
I remember when I first began running many (and I mean many!) years ago and wondering why I felt like death for the first few weeks of July. And then I read about heat acclimation. That being said, let's move on...
What Happens During Heat Acclimation?
Over those weeks, your body goes through several remarkable changes:
Blood plasma volume increases.
You begin sweating sooner and more efficiently.
Sweat becomes less salty, conserving electrolytes.
Core temperature stays lower.
Heart rate decreases at the same effort.
Perceived exertion improves.
In other words, your body is becoming a better air-conditioning system.
Over those weeks, your body goes through several remarkable changes:
Blood plasma volume increases.
You begin sweating sooner and more efficiently.
Sweat becomes less salty, conserving electrolytes.
Core temperature stays lower.
Heart rate decreases at the same effort.
Perceived exertion improves.
In other words, your body is becoming a better air-conditioning system.
But ONLY if you give it time. One of the biggest mistakes runners make is trying to run May paces in July conditions. Summer demands a different mindset. With that being said, check out some of my favorite mindset changes...
Instead of asking:
"Why am I so slow?"
Ask:
"How can I train smarter?"
Instead of saying:
"This run feels awful."
Say:
"This run is building my heat fitness."
Instead of chasing pace…
Chase effort.
Your fall self will thank you.
Embrace the Suck… And Embrace the Process which includes:
Slowing Down to Speed Up
A slower pace in June and July often leads to stronger performances in October and November.
A slower pace in June and July often leads to stronger performances in October and November.
Running by Effort, Not Ego
Your watch doesn't know it's 78 degrees with 85% humidity.
Listen to your body more than your pace.
Your watch doesn't know it's 78 degrees with 85% humidity.
Listen to your body more than your pace.
Celebrating Showing Up
Some days the victory isn't a personal record.
It's simply lacing up and getting out the door.
Some days the victory isn't a personal record.
It's simply lacing up and getting out the door.
Remember: Everybody Is Slower
You're not alone. The heat affects everyone.
You're not alone. The heat affects everyone.
Thinking Long-Term
Today's uncomfortable run is preparing you for cooler fall mornings and race day success. It's giving you grit and staying power.
Today's uncomfortable run is preparing you for cooler fall mornings and race day success. It's giving you grit and staying power.
Trusting the Process
If you're beginning your journey toward the Bass Pro Marathon, Half Marathon, or the Dogwood Canyon Trail runs this November, this is exactly where you should be. Official trainings runs begin in July so it's important to adopt these mindsets now so you'll be ready and won't want to give up when the heat becomes oppressive and the humidity becomes so thick that you can cut it with a knife.
If you're beginning your journey toward the Bass Pro Marathon, Half Marathon, or the Dogwood Canyon Trail runs this November, this is exactly where you should be. Official trainings runs begin in July so it's important to adopt these mindsets now so you'll be ready and won't want to give up when the heat becomes oppressive and the humidity becomes so thick that you can cut it with a knife.
But here's some more good news! The same runner who struggles through Missouri's heat and humidity in June often surprises themselves when cooler temperatures arrive in the fall. No joke!! I've been surprised on numerous occasions! So let's break out the tank tops, the shorty shorts, the sunscreen and the water bottles and let's get ready for some summer running! It might be really, really ugly for a while but it will get better!
And there you have it friends. The hottest season of the year will be here in a few days and there's nothing that you can I can do about it except acclimate to it. So as summer officially begins, give yourself permission to slow down. Trust the process. Embrace the suck. Because these sweaty summer miles are paving the way to the fall finish line. And come November, you'll be grateful you stayed faithful to the journey. Keep showing up. Keep lacing up. Keep believing. Keep hydrating. Your best running season may still be ahead. Happy Running!
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