Get Ready for the Heat! Training in Hot Environments

Love it or hate it, warm temperatures are here. For some of us, it's going from warm to "why do I do this?" If you're in places like Texas or Arizona, it can get especially tough. Still, there are some benefits to running through it, and, like I tell a lot of my Texas athletes, you're gonna be a rocket when it finally does cool down. It's definitely my least favorite time of the year as a runner, but I spent all winter building fitness back and I don't want to stop now, so the smart thing to do is to plan ahead and get ready for what's in store.

It's hard to say exactly how it's going to go weather wise, so I tend to go with a 'plan for the worst hope for the best' type of plan in regards to training and racing. You want to give yourself options and build in some flexibility to what you might be doing for the next few months.

We'll start with races: the main question is, what can you train for and what are realistic expectations? It can be very hard to train for an ultra or a marathon through a hot summer. You may be able to get the volume you need for a road marathon, but it will be hard to hit the intensity you might be looking for, especially if you're looking for a BQ or something like that. As for trail ultras, it gets tough being out on the trails for several hours in the heat. Will you be able to carry enough water, not get burnt to a crisp and still get some quality work in? There are some other options race wise. I personally, like to switch over to triathlon for a while. It's much easier to train for in the heat, and I can generally look forward to those types of races. The other thing a lot of us do in these hot places is night races. I've done several now, and it's never dropped below 90* during one, but it's still a lot better than trying to race through the heat of the day. If you're considering a race in the mountains somewhere cooler during the summer, again, take into account what kind of training you'll need and whether or not you can get it done. I've used some of these night races to help prep for summer ultras with some good success.

How do you train in this mess? A lot of things to consider here. Many of my local runners end up taking a break in the summer, or at least a break from structured training. It really depends on you and your mindset, and what your training environment is like. Here are some things to do if you are running through it.

• Acclimate - Hopefully, this happens naturally as you continue training throughout the year. If you've been out for a while and are just starting back, give it a few weeks of nice and easy volume. It may be shorter and slower than you're used to, but the higher temps add a lot more stress to your body, so give it some time to adjust.

• Slow down! - Your heart rate will be higher, your body will be working harder to keep it's core temp in check, and it can be a lot more draining. The smart thing to do is slow down and manage your heat stress as best you can. Be mindful of overdoing it, and don't let yourself get into a state of heat exhaustion that could be dangerous. Know the signs of heat exhaustion and dehydration. Here's a useful link in case you're wondering.

• Hydrate - Make sure to get plenty of water and electrolytes. You need to do this throughout the day and when you are training. The better you are at it while training, the easier it will be to recover. Take a handheld bottle with you on your short runs, and make sure to have plenty of fluid on you for long runs. If you're doing longer trail runs, use your car as aid station and stop and refill mid- run, or at least have a back up plan if you run low. Have something ready for when you are done. I usually have 32oz. of some sort of electrolyte drink ready for when I get done running to I drink while I stretch and cool down.

• Cooling strategy - The more you can keep your core temp in check, the better. An ice bandana (special made bandana you can fill with ice) around the neck, cold towels, light clothes and protection from the sun (sunscreen and shade) are all things that can help.

• Become a morning runner! - The early morning around sunrise is going to be the coolest time of day, especially if you live in humid places.

• Check the forecast - It's a good idea to look ahead for the week, and move workouts around if there is extreme weather in the days ahead.

• Find shade or treadmill it - Finding shady routes may be easier said than done depending on where you are, but do it if you can. The treadmill is often a last resort for many of us, but again, it's probably going to be a better option than a hot and humid day.

• Post run cool down - Have a system of cooling down post run. I get something cold to drink, turn the fan on and stretch as I dry off in my garage so I don't drip sweat all over the house. A cool shower or dip in the pool, lake or whatever you have access is always a nice bonus if you're still feeling warm or overheated from your run.

There are some other things to keep in mind as well, like increased muscle damage and likelihood of Rhabdomyolysis, which can be very dangerous. So, if you are doing intervals and higher intensity workouts in the heat, be very aware of how you are handling it. Eat some humble pie ahead of time and realize you might not be running as fast as you were a month ago. Perhaps increase your recovery intervals, try to rest in the shade and have some cooling strategies in place to cool you down during the workout. And remember, hot is relative... to a certain point. If you're in Washington state and 75* is "hot" to you, than by all means, treat it as such. You will adjust to it if you give yourself some time. Or maybe you're here in Texas, and the ambient temp says 80* (which may seem nice and cool), but the humidity is 93% and dew point is 75*, it's going to have a "real feel" in the 90's. Frankly, there is not much adjusting to that, you just gotta deal. And a quick note on dewpoints; this is generally the best metric to use when determining how "muggy" it's going to feel. Dewpoints in the 60's is generally humid, 70* and above is pretty rough and will definitely affect your workout. If you check your daily weather and see that dewpoint in the 70's be advised and modify your workout accordingly, it's gonna feel like running in a sauna.

Lots of things affect how you handle heat, like age, fitness level, acclimatization, etc. It can be very humbling, or unpleasant. It's better to be smart and put the ego aside, and do what you need to do to make it through your summer. Last thing, running/training in the heat can make you more irritable, so keep that in mind when dealing with others while you're all hot and bothered! You don't want to rip into your better half just because they asked where the car keys while you're lying in a puddle of your own sweat on the patio. To summarize, be smart and pay attention to your body. Have a plan and adjust as needed like Ashley (pic above), who nailed it on a hot day in Boston with a 3:17!

Train smart and stay hydrated!

FF