Running News Daily
Running News Daily is edited by Bob Anderson. Send your news items to bob@mybestruns.com Advertising opportunities available. Train the Kenyan Way at KATA Kenya and Portugal owned and operated by Bob Anderson. Be sure to catch our movie A Long Run the movie
Index to Daily Posts · Sign Up For Updates · Run The World Feed
Why Hot Weather Running Can Make You Stronger
As temperatures rise, many runners retreat indoors. But embracing the heat can be a game-changer. Training in hot conditions isn’t just about endurance—it’s about building resilience, optimizing performance, and gaining a competitive edge.
The Science Behind Heat Training
Running in the heat prompts your body to adapt in remarkable ways:
• Enhanced Blood Plasma Volume – aids in better cardiovascular stability and thermoregulation
• Earlier Onset of Sweating – helps your body cool more efficiently
• Reduced Core Temperature – teaches your system to handle stress more effectively
These adaptations can lead to improved performance, especially when racing in cooler conditions after heat training.
Training Tips for the Heat
1. Gradual Acclimatization
Start with shorter sessions during cooler parts of the day, then increase time and intensity over 10–14 days.
2. Hydration is Crucial
Drink before, during, and after your runs. Add electrolytes, especially for longer workouts.
3. Dress Smart
Wear light-colored, moisture-wicking fabrics. A visor is better than a hat for heat management.
4. Listen to Your Body
Know the signs of heat exhaustion—dizziness, nausea, or chills—and stop immediately if needed.
Insights from the Pros
At the KATA Running Retreat in Portugal, heat training is part of the process. Coach Jimmy Muindi, who won the Honolulu Marathon seven times, brings firsthand experience to the table.
“Running in the heat challenges your body and your mind,” he says. “But if you train for it, the heat can become your strength.”
KATA founder Bob Anderson agrees: “When we train in Kenya, we don't complain about the sun. You learned to respect it—and to push through. That makes race day feel easier.”
Embrace the Heat
Instead of avoiding the summer sun, use it. Heat builds grit, sharpens mental focus, and prepares you to perform at your best when race day arrives. Used wisely, heat is not a barrier—it’s a training tool.
(05/09/2025) Views: 176 ⚡AMP
by Boris Baron
Login to leave a comment
