Heat Training Strategies for Ultra Runners
In a previous post, I talked about how the body can adapt to running in hotter environments.
This post will discuss ways you can train to aid your body in adapting to hot weather running.
Keep in mind it takes 7 to 10 days to make complete adaptations and that you lose one day of heat acclimation for every three-five days spent away from the heat.
Here are 3 ways you can train your body to adapt to warmer climates.
Self-pace running in a naturally hot environment for 60-90 mins.
Pro – no extra equipment is needed
Cons – the heat stress is added stress to your entire system requiring recovery
Passive heating or post-exercise heating for 45-60 mins.
Example – hot water immersion (104°F – 107°F) or sauna (158°F – 194°F)
Constant exercise in a heated environment (104°F) for 60-90 mins.
Example – Cycle or treadmill at a very easy effort
Don’t forget to stay hydrated during this entire process. Being chronically dehydrated can impair your body’s adaptation process.
