Heat Training
for Runners

Out of Your Comfort Zone

Getting Uncomfortable is Part of the Process

As runners we always like to take ourselves out of our comfort zones and take our training and racing to the next level. However — especially if you are British — you will no doubt moan when it gets hot (on the rare occasions it does!). But did you know training in the heat is genuinely good for your performance?

I write this blog from my warm weather training camp in Murcia, Spain. A location we have used many times previously. It has an amazing climate, offers fantastic trails, track access, superb physio and gym support at Innova, and is great value in terms of travel and accommodation.

But before you reach for your sun cream and head off to the airport, it is important not to just jump straight into heat training.

"No one has ever improved his or her fitness by taking things easy. But heat training in the right environment can offer a highly beneficial training effect."

The Context

Why We Are Here

We are in Murcia in preparation for the Tokyo Olympics. In my position as a reserve I want to be as prepared as possible should circumstances change and I find myself on the plane to Tokyo. I want to be as ready as I can be, even if that means pushing myself to my limit and getting out of my comfort zone in the heat. We have trained and built up for this over the years.

Training in the heat is not something you can rush into. It requires a gradual build, respect for the conditions, and an understanding of what your body is going through. Get it right and the rewards are real.

The Science

Why Heat Training Makes You Faster in All Conditions

The heat training effect goes well beyond just preparing for competition in the heat. Research shows that heat training can deliver a wide range of physiological benefits:

Increased Plasma Volume

Heat training increases plasma volume, meaning your body can send more blood to the skin to cool itself without compromising blood supply to your working muscles. More blood, more oxygen, better performance.

Lower Heart Rate

After a period of heat acclimatisation your resting and exercise heart rate decreases. Your cardiovascular system simply becomes more efficient at managing the demands being placed on it.

Earlier Onset of Sweating

Research suggests that after seven days of heat exposure your body begins sweating at a lower core temperature. This means you cool more efficiently before you even start to overheat, allowing you to sustain effort for longer.

Put together, these adaptations mean you can run faster in all conditions, not just the heat. Many athletes use a warm weather training block as a legal, highly effective way to boost performance ahead of a key race.

Doing It Right

Practical Tips for Training in the Heat

Hydration is Everything

If you do head off to a warmer climate for training, make sure you hydrate well and drink generously. Electrolytes are best if you can stock up before you travel. You need to drink plenty when you first arrive to adapt to the change in temperature. Do not wait until you are thirsty.

Adjust Your Paces

When it comes to times, do not be afraid to adjust your paces on very hot days based on feel. You may actually find that easier running feels quicker than normal as your body adapts. On hard session days, feel your way into the quality work and drink during the workout if you can.

Sun Protection

It sounds obvious but do not forget your sun cream, especially if you are training during the middle of the day. Protecting your skin should be as much a part of your training routine as your warm-up.

Enjoy the Process

A happy runner is a fast runner. If you are sensible and make the right decisions, you too can benefit from being uncomfortable in the heat. Remember, discomfort in training is how you grow. Stay safe, drink up, and enjoy the experience.

Final Word

Give it a Go

Heat training is one of the most underrated tools available to recreational and competitive runners alike. The physiological adaptations it triggers are real, well-researched, and transferable to racing in any conditions. Just make sure you build into it sensibly, respect the environment you are training in, and keep your hydration on point throughout.

If you would like more advice and guidance on training in the heat, get in touch today. If you are looking for a training plan for your next event, head over to our plans page.