Training in the Heat – Best Tips

From Coach Maxx Antush-

• Embrace a positive attitude about the heat
  • Everyone’s performance is affected by the heat
  • Your body will make long term adaptations over time to improve your ability to perform in the heat
  • Psychology is a big part of performance
• Perform your easy runs in the heat and more important workouts in cooler conditions
  • Embrace going slow and basing your intensity on an RPE scale rather than pace during easy runs in the sun
  • Speed is often important for particular workouts, so every effort should be made to optimize those key workouts
• Think about the clothes you are wearing
  • Loose fitting technical materials are great for allowing air currents under the clothing and wicking moisture
  • Cotton holds moisture, which may be beneficial if you want to keep cool by staying wet
    • Don’t do this in humidity, but it works well in dry, desert-type heat
  • Lighter colors reflect the sun, darker colors absorb it
  • Visors shade your face while leaving your head open to dissipate heat
  • Hats trap in the heat
    • Using a wet hat in dry heat (not humidity) can be beneficial for keeping cool since water has a high capacity for taking on heat
• Lower your core temperature with ice
  • Stuff it everywhere
    • Buffs, hats, arm sleeves, and sports bras are great places to stuff ice
• Hydrate before and from the beginning of your run
  • Once you begin to dehydrate, it is tough to come back from it
• It’s important to get both water and electrolytes (can be consumed together, i.e. sports drinks)
• Hydrate with electrolyte drinks that have equal concentration to normal blood values
  • Nuun is a great example of this
  • Ask a friendly Fairhaven Runners employee if you need help selecting a good electrolyte drink

Maxx Antush, Bellingham Distance Project