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Running In The Heat: How to Adapt and Adjust Your Expectations

Coach Janelle

As the temperatures rise, so do the challenges of running in the heat. But don't worry, with the right approach and a little patience, you can adapt to running in hot weather and keep enjoying your summer miles. Let’s break down how heat affects our running, how long it takes to adapt, and why focusing on effort over pace is crucial during these warmer months.

The Science of Heat and Running

When you run in the heat, your body works harder to regulate its temperature. Your heart rate increases, blood flow is diverted to your skin to help with cooling, and you sweat more to keep your body temperature in check. This means your cardiovascular system is under more strain, which can make running feel harder and slower than usual.

Heat Adaptation: How Long Does It Take?

Good news! Your body can adapt to running in the heat, but it takes time. Heat acclimatization typically takes about 10-14 days of consistent exposure. Here’s what happens during this period:

Increased Plasma Volume: Your body boosts the volume of blood plasma, which helps with sweat production and cooling.
Improved Sweat Response: You start sweating earlier and more efficiently, helping to cool your body down faster.
Lower Core Temperature: Your resting core temperature drops, making it easier to handle the heat.
Reduced Heart Rate: Your heart rate becomes more stable during exertion, reducing the strain on your cardiovascular system.

Tips for Adapting to the Heat

Start Slow: Gradually increase your exposure to heat. Begin with shorter, easier runs and gradually increase the intensity and duration.
Stay Hydrated: Drink plenty of water before, during, and after your runs. Electrolyte drinks can also help replenish lost salts.
Dress Appropriately: Wear light-coloured, breathable fabrics that wick away sweat. A good hat and sunglasses can also help protect you from the sun.
Run During Cooler Times: If possible, run early in the morning or later in the evening when temperatures are lower.

Adjusting Your Pace: Focus on Effort Over Speed

Running in the heat means adjusting your pace expectations. It’s normal to run slower in hot weather, and trying to maintain your usual pace can lead to overheating and dehydration. Instead, focus on effort:

Use Perceived Effort: Rate your effort on a scale from 1 to 10. Aim to maintain your usual effort level, even if it means running slower.
Heart Rate Monitoring: If you use a heart rate monitor, aim to keep your heart rate within your normal training zones, again this may mean adjusting your pace expectations.
Listen to Your Body: Pay attention to signs of overheating like excessive sweating, dizziness, or nausea. If you experience these, slow down, find shade, and hydrate.

Example: A Hot Day Run

Let’s say you normally run a 10K at an 5min/km pace. On a hot day (90°F/32°C), that same effort might translate to an 5:30 or 5:40min/km pace. It’s not about the speed but about maintaining a consistent effort level. Over time, as your body adapts to the heat, you’ll find that your pace naturally improves again.

Running in the heat requires patience and a smart approach. By giving your body time to adapt and focusing on effort over pace, you can continue to enjoy your summer runs safely and effectively. Remember, every runner is different, so listen to your body and adjust accordingly.

A coach can help navigate training during the changing seasons by providing personalized guidance, adjusting your training plan to accommodate weather conditions, and offering expert advice on how to stay safe and perform your best, no matter the temperature.

Stay cool, stay hydrated, and keep running strong!

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