Training
The hot weather running playbook
Heat slows everyone down. A few smart adjustments keep your training on track through the dog days of summer.
Daniel Reyes
· 5 min read
Running in the heat is hard because your body has to share blood between your muscles and your skin. That means a higher heart rate at the same pace.
Run by effort, not pace
Expect to run 20 to 40 seconds per mile slower when it is hot and humid. Use heart rate or perceived effort to keep easy days easy.
Hydrate before you are thirsty
Drink 16 ounces of water an hour before your run, and carry fluids with electrolytes for anything longer than 60 minutes.
Adapt over two weeks
Your body adapts to heat in about 10 to 14 days. Be patient. By late summer you will feel the difference, and you will be fitter when the cool weather arrives.
