It’s hot in Memphis, Tennessee. Over the past few weeks, we’ve seen daily highs ranging from the upper 80s to mid-90s. Sometimes higher. And that’s not even talking about the humidity! It’s hot in the south, and much of the country has suffered heat waves this summer.
I know the temptation: sit inside with the air conditioning on full blast, ignoring the consequences for our power bill. If you’re like me and can’t justify not getting exercise, you might be tempted to hit the treadmill instead of the trail. I don’t blame you. That doesn’t mean that braving the heat is without its advantages!
Endurance running in hot weather can offer great benefits, but we must manage the risks adequately! Here’s what you need to know:
5 Reasons to Keep Running When It’s Hot
Reason #1 – Enhanced Heat Acclimatization
Training in hot weather helps your body adapt to higher temperatures, improving your ability to regulate body temperature and reducing the risk of heat-related illnesses. If you spend all your time in air-conditioning, going outdoors in the heat and humidity will be much harder to adjust to. Not only will that hurt your running performance, but it’ll make you feel pretty miserable!
Regular exposure to hot weather also conditions your body to sweat more efficiently. Over time, you’ll start sweating at a lower core temperature and losing fewer electrolytes. This means your body works to cool you down before you overheat!
Reason #2 – Cardiovascular Adaptations
Running in the heat is hard, period. When you start out, it’ll feel like your heart beats a lot faster, and fatigue sets in early. However, regular heat training can increase your blood plasma volume, which improves endurance by allowing your heart to pump more blood. Over time, your resting heart rate may decrease as your cardiovascular system becomes more efficient.
Reason #3 – Enhanced Mental Toughness
Let’s not underestimate the mental component of racing in adverse conditions. Running in challenging weather builds mental toughness and resilience, helping you push through discomfort and fatigue. That goes for hot and cold, rain and shine! If you’re training for a race in hot conditions, acclimatizing to the heat gives you a competitive edge. You’ll be mentally prepared to tackle the extra stressors.
Reason #4 – Metabolic Adaptations
Heat training can enhance your body’s ability to use fat as a fuel source, which is beneficial for long-distance running. Maybe there was something to those reflective sweat suits all along! In all seriousness, “sweating it out” can be a helpful practice, whether you’re hitting the track or the sauna. Weight loss might not be your goal, but maintaining a healthy weight can reduce risks for cardiovascular and obesity-related diseases. It also reduces the strain on your joints.
Reason #5 – Boosted Performance in Cooler Conditions
Training in hot weather can make running in cooler conditions feel easier. Think of it like wearing ankle weights. You give yourself an added challenge to improve baseline performance.
Runners, Watch Out!
While there are benefits to running in the scorching heat, there are risks, too. Runners of all skill levels must be mindful of the risks and take the proper steps to ensure a safe run:
Hydrate Adequately – Drink plenty of water before, during, and after your run. Bring more water than you think you need, especially when running solo or on remote trails. Always tell someone where you will be and what your expected return time is.
Acclimatize Gradually – When the weather gets hot, you can’t expect to maintain the same level of intensity as in mild weather, at least, not at first. Start with shorter runs and gradually increase your time and intensity. It’s okay to build up your heat tolerance over time.
Dress Appropriately – Wear light, breathable, and moisture-wicking clothing. Remember sun protection, too! Wear hats and sunglasses in addition to a sweat-resistant SPF. I recommend mineral sunscreen. These are effective immediately rather than taking time to absorb. They also protect against broad-spectrum UVA/UVB rays and lack the hormone disruptors found in chemical sunscreens.
Run During Cooler Times – Running in the heat doesn’t mean running during the hottest part of the day. Aim to run in the morning or evening rather than high noon.
Listen to Your Body – Pay attention to signs of heat exhaustion or heat stroke, such as dizziness, nausea, or confusion. STOP running if you experience any of these symptoms! You’ll want to find shade, hydrate, and allow your body to cool down.
Prioritize your safety, and you’ll benefit from running in the heat without complications!
How do you mitigate summer heat while exercising? Share your tips in the comments.