4 minute read
East Coast Ultra Running Magazine
Beat the Heat
When I moved to Tampa in September of 2018, I was not prepared for what I would experience a few short days later. Within days of the move, I found myself at a friend’s birthday party discussing all things running when the host mentioned an upcoming trail race. I immediately committed to joining him the next weekend. What occurred next would set the stage for the journey I’ve been on for the last 6 years.
This six-hour event took place on a five-mile loop of what Floridians call “trails”, a mix of access roads, fields, sand pits, etc. In addition, it was an extremely hot/ humid day and people were falling out left and right. I couldn’t breathe, the air felt like hot mud I couldn’t help but think, “is this really where I’m going to live?!”
Still to this day, I dread the Florida summers. However, I’m beginning to enjoy the endless challenge of the natural sauna we call home.
Being a running coach, I’ve set out on a personal mission to, one, become “good” at running in the heat, and two, learn techniques to help my clients do the same. As with any topic in running, there are dozens of theories on heat training, acclimation, simulation, etc. and none are “wrong”, these are just the conclusions I’ve come to.
“Staying properly hydrated in the heat is by far the single most beneficial component of heat training/ racing. Finding the proper electrolyte balance for you as an individual can be a game changer.”
For those of us “fortunate” enough to live in the furnace, there’s no need to suffer more than nature already intends. Adding difficulty with extra gear or clothing will only reduce the amount of time you can endure, and in my opinion, diminishing return on your investment. I’ve seen people wear winter jackets in saunas, layers upon layer while on runs, but to me, nothing best prepares you for running in the heat like… running in the heat. In the same sense, I wouldn’t recommend an incline trainer to someone who lives in the mountains, just run the mountains.
With that being said, there is something to be said about sauna training for those who may not be able to train in the natural environment. Research shows that sauna training 20-30 minutes post run can improve heat acclimation. Additionally, following the sauna session with a hot shower and slowly rehydrating has proven to be more effective. The same goes for those training in the natural heat, it is more effective to “cool down” in the heat, prior to actually “cooling off” in the AC.
Staying properly hydrated in the heat is by far the single most beneficial component of heat training/ racing. Finding the proper electrolyte balance for you as an individual can be a game changer. Most of us can find a sweet spot somewhere between 500-1000 mg of sodium per hour in combination with potassium and magnesium. There are endless electrolyte supplements popping up everywhere. Two of our favorites are EndureElite HydrateElite and LMNT.
Run/Walk intervals are another great way to combat the heat on race day. My personal preference in a 4:1. It’s quite remarkable the paces you can maintain, even while walking 20 percent of the time. In the same respect, becoming an efficient/ fast power hiker will pay dividends.
There are several other tips/ tricks you can use to beat the heat, however three main takeaways. One, train in or near the conditions you intend to race, only simulate if needed. Two, Find your electrolyte hydration balance and stick to it religiously. Three, don’t get caught up in pace/ distance during these extremely hot days. Focus more on time on feet and maintaining a moderate to low effort. Your heart rate will naturally creep up in the heat, leave margin for error. And always remember, no matter how difficult the conditions are on race day, everyone has the same conditions. Embrace it and be thankful to be able to endure them.
