Running in the Heat
Running through summer, especially in the Middle East, is often no joke. Paces drop, heart rate rockets, sweat rate is almost unfathomable, and for many the desire to train decreases. However, with a few relatively simple amends, this time of year can be a fundamental time in your training calendar.
As opposed to throwing in the towel, losing fitness, and avoiding the outside world; flip the situation on its head and use the summer to your advantage. If you train smart, you can use this time to actually attain some really beneficial physiological adaptations that will aid your winter race season. So, by simply staying put in Dubai this summer could benefit you similarly to an altitude training camp!
Some of the benefits to training in the heat include
An increase in the production of haemoglobin
A boost of plasma volume
An increase in Vo2 max
Enhancement in cooling capabilities
But in order to benefit from the above, you are required to lose the ego, slow down, and prepare accordingly.
If you try to hold onto your winter running paces you are in for a nasty surprise, and probably some severe dehydration. Accept that summer is here, and embrace it. 3 of my top tips for summer training are:
Tip 1: Slow Down
No records are going to be set on Strava in summer, and if they are, you could question what your training looked like in the winter months. Let go of any pace goals on runs, and instead train to heart rate or RPE (rate of perceived exertion). Your body is under more stress in the heat, and working harder to cool itself down, meaning it is physically impossible to hold the same pace for the same effort as in the cooler months.
Tip 2: Time of Day
While the night temperatures are often still high through summer, they are significantly cooler than the day time. So, shift your training runs to sunrise or sunset. There is no need to run in the middle of night, but 5am or 6am to beat the sun is often a good idea. This also means being flexible with your bedtime. On average we should be aiming for at least 7-9hours sleep a night, so if you’re hitting the runs early on, ensure that you are getting to bed on time to aid recovery.
Tip 3: Fuel & Hydrate
Go into your runs well fuelled and hydrated. The fuelling part is especially crucial for female runners who are training first thing in the day. As cortisol is elevated in the morning, meaning that your body is naturally already under some stress. Running in the heat, and on an empty stomach will only elevate this further. Therefore, get your breakfast in before you head out the door to decrease that cortisol level.
Hydrating with electrolytes pre, during, and post runs will allow you to replenish your sodium, which will be lost through sweating. Naturally you will be sweating more in summer, so losing more sodium. Sodium levels are important as it regulates levels of fluids in the body. If this becomes out of balance, you can severely suffer from fatigue.
The benefits to running in the heat are clear, and the applications are relatively simple. In turn, such applications could even create some better habits for you and your routine, that you carry into the winter training and racing season.
Embrace your environment and look forward to those PBs in the winter.
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