Conquering the heat - training tips for hot weather

28 JUNE 2023

Its summer time, and we love nothing more than getting out on the trails and enjoying the views it provides, but it is also one of the most difficult times to train.  As temperature’s and UV rises, it can make you feel that the fitness gains you made in the winter and spring have all gone, and getting out is a struggle, but we have solutions to make this time of year a great time to get out and enjoy your runs.

HOW DOES HEAT AFFECT PERFORMANCE?

When the temperature is high, it causes more blood to flow to the skin, we sweat more to try and cool us down, and this process causes dehydration especially in endurance events leading to cardiovascular strain.  This then has a negative impact on aerobic performance. On top of this, UV is high which when exposed to the skin can cause sunburn, hot feet swell and can end up with blisters, the list can go on.

A study published in the British Journal of Sports Medicine in 2015 by Dr Sébastien Racinais et al, provided a ‘gold’ standard consensus of recommendations for heat acclimation.  It is also reported that most adaptations occur within the first week.

WHAT DOES THE ACCLIMATION LOOK LIKE?

Once a day you should start off by running at an easy pace, not allowing the heart rate to go over 75%.  Over a period of a week you should notice your heart rate decrease, and as it does you can increase the intensity to maintain the training stimulus.

HYDRATION

As mentioned, training in the heat causes you to sweat, which leads to faster dehydration, and more strain on the cardiovascular system.  You should always start you training or competition in a well hydrated state, and if you have access to sodium supplementation for before and during your session, to minimise water mass loss then do so.  Torq fitness, Precision hydration and voom provide great supplements to restore sodium in the body. Water should still be your main source of rehydration.

HOW TO REMAIN COOL

One of the best ways to cool down, is to wear a sun cap in a light colour, and if this can be soaked in cold water, will help your body cool.  Also soaking your forearms in cold water is a great way to assist, by cooling the skin and lowering cardiac strain.

Run in the shade where possible, and avoid fields with high grass/ferns.

One thing you will love to know, drinks such slush puppies are fantastic for cooling, and are better than cold liquid drinks.

IF YOU HAVE A RACE IN A HOT ENVIRONMENT.

Six weeks prior to your event, if you are able to get 10-14 days consecutively in the heat for a minimum of 60 minutes this will be the best stimulus, or utilise post exercise dry sauna bathing for 30 minutes.

The Sauna option is a good alternative if the weather is inconsistent, and if you can get 12-14 30-minute sauna sessions in, over a three-week period, it will provide positive heat acclimation.

BACK TO BASICS

Above all else, you should make a routine of the following: -

·         Start your session well hydrated

·         Use sun lotion

·         Wear a sun hat, and dunk in cold water where possible.

·         Use sodium supplements such as voom, precision hydration and Torq.

·         Take water out with you on your runs.

·         Run in the shade where possible.