The benefits of running in the heat yield physiological changes that will give you a competitive and more comfortable edge over those who haven’t trained in it.
At first it may be miserable, but with acclimatization, you’ll be able to run stronger and more comfortably in the heat.
Benefits of Running in the Heat
Better sweating and a more efficient cardiovascular system keeps your core temperature lower – allowing you to push in your training with less discomfort and less chance of heat illness.
Check out more of these benefits in the infographic:
Remember running slower paces in the heat and humidity has the same training effect as running faster paces in the coolness of winter. Your body doesn’t know it’s running 60-90+ seconds off pace. Only your pride does.
Acclimate, train hard, stay safe, and knock out your fall goals when the time comes.
How to Acclimate Yourself
If you have a specific race in mind, start acclimatization at least 3 weeks before.
Spend at least 90+ minutes outside profusely sweating for 1-2 weeks to seriously and intensely acclimate yourself.
Lower intensity exercise for longer duration has similar benefits to moderate intensity at shorter duration.
And remember to take into account humidity. Are you trying to acclimate to dry heat or high humidity?
I live in Savannah GA where the heat is intense and the humidity is worse. I try to spend May and June training during all parts of the day – high humidity morning, midday sun, and hard heat evenings. Then, I’m more ready for anything that July and August might bring.