Benefits of Running in the Heat

Benefits of Running in the Heat

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

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:

Here's how your body changes with 1-2 weeks of running in a hot climate.  Sweat better: You'll start sweating earlier and more to improve your cooling. Your sweat will be less salty, keeping your fluid-electrolyte balance in check. Your sweat glands will become more fatigue-resistant allowing for greater and longer sweat sessions.  Easier cardiac function: lower skin temperatures redistributes blood to central circulation, reducing cardiovascular strain, lowering heart rate and sustaining blood pressure and cardiac output.  Lower core temperature: total body water and blood volume increases. Your body can better match thirst to needs. With lower core temp, comfort and performance improves, allowing you to complete workouts that were previously difficult or impossible in the heat.

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.

Further Reading

Dynamic Stretches Warm Up for Runners

7 Dynamic Stretches to Do Before Your Next Run

Properly warming up before jumping into a run can prevent injuries by getting blood flowing to cold, sitting muscles, gently moving through your range of motion, increasing heart rate, and loosening joints. Here are 7 easy dynamic stretches to get your blood flowing and your muscles moving. Be sure to take extra care of any … Read more

Sensory Deprivation Float Therapy: Remedy Float Storefront

Sensory Deprivation Float Therapy

A week after my marathon, I found myself floating in a pitch-dark, sound-proof chamber searching for relaxation and recovery: sensory deprivation float therapy. In a sensory deprivation tank, you float up to your temples in heavily salted water (about 1000 lbs of dissolved Epsom salt in about a foot of water) heated to skin temperature. The … Read more

Are you eating well enough to run your best? I asked Barbara Casaceli, Triathlon Coach and Registered Dietitian, how we can best fuel our runs, lose weight, and perform our best. Are you doing these simple things to benefit your races and your health?

Are you eating well enough to run your best?

Are you eating well enough to run your best? I asked Barbara Casaceli, Triathlon Coach and Registered Dietitian, how we can best fuel our runs, lose weight, and run really fast. Are you doing these simple things to help your races and your health? Barbara Casaceli is a Registered Dietitian (RD), Licensed Dietitian/Nutritionist (LDN), Level 1 Triathlon … Read more