Heat is our friend

A coaching friend used to say  “Heat is our Friend”  It didn’t seem that way today as I slogged along miserably, forced to take several walk and shade breaks to cool off during my long run!

The summer temperatures and brutal humidity of Eastern North Carolina make for a nasty combination. Running in July can be akin to training on a treadmill in a steam room, you go nowhere while drowning in sweat!  You can’t run fast enough to improve speed or run long enough to improve endurance before core temperature and dehydration become a limiting factors.  Throw in pancake flat terrain and minimal shade, Eastern NC in July becomes what one of my runners once described as training in “Satan’s Anus"!

I once thought it impossible for a distance runner to train successfully in these conditions.  But my coach (Bill Carson) pointed out Florida Track Club (with Olympians Frank Shorter, Jack Bachelor and Jeff Galloway) successfully trained in Gainesville Fl back in the 60’s and 70’s. Carson had been an assistant at Florida in the 60's so he saw firsthand the results of training in the heat.  So how did they achieve such success in the heat?

It turns out that training in hot and humid conditions can produce effects similar to altitude training.  The basic premise is hot and humidity forces the body to utilize H20 to aid in the cooling process, thus reducing blood volume. The result is a higher ratio of plasma to red blood cells (which carry hemoglobin), causing the body to overcompensate by producing more hemoglobin.  Hemoglobin is where the blood carries oxygen, which distance runners need for to fuel their activity.  You gain positive training effects training at higher volume with lower intensities. The body also becomes more efficient at cooling.  With altitude training you see the results you see the results when you return to sea level, with heat training you see the results when the weather cools off.

For a more scientific explanation (in common terms) read: https://www.outsideonline.com/2415257/heat-training-benefits-2020-study

Now, running in the heat can be miserable, and even dangerous!  As you sweat more your hydration level drops. Dehydration diminishes your body’s ability to cool itself so your core temperature rises to unsafe levels!  

Here are a few tips on how to get the most out of summer training while staying safe:

• Slow down. You’re gonna be slower during the heat, accept your Garmin showing a slow pace and “don’t sweat it”  (HAHA- see what I did there?!) 
• Run early in the day, run late in the day. You don’t have to run in the hottest part of the day to gain benefits from heat training.
• If you feel bad while running do not hesitate to stop and take a break!
• Hydrate all day long, don’t wait until you start running!  That said water breaks during your run are not only acceptable, they are critically important!
• Water and electrolyte drinks are both acceptable for hydration. 
• Focus on time spent running rather than actual distance. The heat training benefits come from time spent running, not how fast you run. 
• Longer runs should be done early or late to avoid extended exposure to the heat.  If you must do longer runs in the middle of the day you should take periodic breaks to cool your core temps, and consume fluids every 15-20 minutes to avoid dehydration.
• Split your runs up in order to get the desired mileage.  Instead of doing a 10 mile run, do 6 in the morning, then 4 in the day or afternoon.
• Dress the part.  Breathable tech gear is the best, but make sure it is light colored.  Avoid cotton clothing that will hold sweat. 
• Plan your runs so you can stop for water at parks, gas stations or any place you can get water.  Also consider carrying a bottle of water in a hand carrier or a hydration belt.
• Hats are great for keeping the sun off your head, but can also trap heat, so pick mesh or lightweight breathable caps to run in.

 
For a few more tips read https://www.outsideonline.com/2412939/everything-you-need-know-about-running-heat

Finally, realize that running in the heat will sap you, make you feel out of shape and that can demoralize a runner!  Keep your focus on the long term benefits and know that you will reap the benefits if you are consistent (and safe) in your summer training.