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Here’s How the U.S.’s 5,000-Meter World Finalists Handle Excessive Heat on Race Day

Racing in hot weather can be daunting. Utilize these pro tips from Elise Cranny, Karissa Schweizer, and Emily Infeld to better prepare yourself for the next scorcher.

If you’ve ever raced in the summer, then you know how difficult it is to be underneath the beating sun for too long. Heat stroke, sunburn, and dehydration are legitimate dangers from overexposure. But maybe you signed up for a race that starts in the middle of a summer day. Maybe you’re running a destination marathon in a hotter climate. Perhaps you’re even attempting an ultramarathon, like Badwater 135, which takes place in Death Valley. You want to race, but you also want to be safe.

Professional runners sympathize. On July 20 at the World Athletics Championships in Eugene, Oregon, the women’s 5,000 meters took to the track for their preliminary races in searing 90-degree heat.

Yet despite the scalding temperatures, Elise Cranny, Karissa Schweizer, and Emily Infeld of the U.S. all qualified for the 5,000-meter final without any problems from the temperature. Schweizer and Infeld even ran season bests. Here are their tips for handling the heat so next time you’re faced with a race on hot day, you can be prepared.

Gradually adapt to hotter temperatures

Before the prelim, Infeld hadn’t run much in hot weather. She trains part-time in Flagstaff, Arizona, whose average summer high hover around 80 degrees, and has spent the last few months in Eugene, which hadn’t experienced 90-degree days yet. 

“We were trying as best we could to go at the hottest part of the day, which is around 4 to 6, to do workouts,” said Infeld. “Some days that was 80 degrees, some days that was 60. So, I was trying to do sauna, and do things that I could to prepare in case it was hot.” 

Infeld owns a portable sauna tent that goes up to 140 degrees. She would go for a run, and if it wasn’t hot enough for her body to learn to adapt, she’d hydrate well and sit in the sauna for 20 minutes to simulate heat training. A review published in Frontiers looked at numerous studies that confirmed that passive heat acclimation strategies, such as sauna, have a measurable effect on athletic performance and heat tolerance. If you don’t have access to a sauna, a study from Temperature recommends overdressing to simulate hotter temperatures, though admits this method isn’t as effective.

Infeld’s preparations paid off with a season best time of 15:00.98 and a time qualifier for the 5,000-meter final. 

Stay as cool as possible before racing

Schweizer already had one race under her belt before the 5,000-meter prelims —the championship 10,000 when she placed ninth in a personal best of 30:18.05. Because the weather was temperate for the 10,000, Schweizer found the heat during the 5,000 jarring. 

Not only does Schweizer train to adapt to the heat—such as working out in the Salt Lake City, Utah sun during altitude camp with the Bowerman Track Club or using a sauna like Infeld—but she also takes precautions before race to stay cool. 

She spends much of her pre-race time in the shade, wears an ice vest to warm up, and even stuffs ice in her uniform on the starting line: “It was to the point where I had chills, so I was pretty cold going into the race.”

While utilizing shade and ice may sound like too simple of a solution, it’s actually very effective. The same Temperature study previously mentioned reveals that pre-cooling your body optimizes endurance performance and mitigates the effects of heat strain during extreme temperatures. Some techniques mentioned include ice baths, ice vests, cold towels, and drinking very cold drinks or frozen beverages (called “ice-slurries” in the text) before the race. The study recommends trying out a few techniques to see what works best for you on race day. 

Wear sunglasses to prevent extra strain

Cranny credits her races last year at the Olympic Trials and Olympics as practice for racing in the heat, and also has similar pre-race cooling procedures as her teammate, Schweizer. But Cranny also found that wearing sunglasses during races makes a huge difference. 

According to Cranny, many of the Bowerman Track Club athletes wear sunglasses in practice. But until the USATF Championships in June, she had never worn them in a race before. Shalane Flanagan, who coaches the club alongside Jerry Schumacher, highly recommended it, telling Cranny that it prevents squinting in direct sunlight, which relaxes the face. By relaxing her face, Cranny felt she prevented other parts of her body from tensing up, such as her shoulders.

Expect to see Cranny, Schweizer, and Infeld all wear sunglasses for Friday’s final like they did in the prelims, in addition to using pre-cooling techniques. They’ll fight for medals against key competitors like double Olympic champion Sifan Hassan, world 10,000-meter champions Letesenbet Gidey, and world 1500-meter silver medalist Gudaf Tsegay on Saturday, July 23.

Schweizer is ready to put herself in the race, no matter the conditions or pace: “I feel like at a U.S. level, I’m pretty good at running with that confidence. But going into a world level, there’s a lot of really big names and a lot of them have run some pretty crazy times. So I think it’s hard sometimes to really trust yourself and trust your fitness but I know I can hang with the best of them.”

Cranny will focus on staying mentally tough, as Schumacher advised her and Schweizer that a 15-minute 5,000 might feel like a 14:30 effort in the heat. “You kind of just have to prepare yourself… If you panic 6 laps in cause it feels horrible, even if you’re not running a PR pace… being prepared for that and talking yourself through it is a big part.”

Infeld caught COVID-19 at the USATF Championships but isn’t letting that or the temperatures hold her back: “I always want to compete against the best and see where that lands me,” she said immediately post-race, before knowing she qualified on time. “Today it was sixth in that heat, but I hope that’s enough to get in the final and mix it up with the women out there.”

(07/24/2022) Views: 934 ⚡AMP
by Runner’s World