Ahh summertime in the upper Midwest! Instead of windchill, we're checking dew point. We're swapping stocking caps for singlets. And if you're training in the summer sun and heat- you may be feeling a bit uncomfortable.
The struggle is real! When temperatures and humidity rise, your body needs to adapt to new conditions. The good news? It can do this relatively quickly. With consistent exposure, the body can acclimate to a hot environment in about 9-14 days.
So, what factors and adaptations are we talking about? Read on to learn more and discover the best steps to train safely and perform optimally through the summer. . . and beyond.
Physiology for Heat Safety
When exercising in a hot evnironment, your body quickly shifts into safety mode. There are several physiological mechanisms that protect you.
Here are some key changes you might experience while running in the heat
Increased Heart Rate
Feels like your typical exercise capacity is reduced. It's the body's way of slowing you down or shortening your workout to avoid a stress overload.
Increased Respiratory (Breathing) Rate
You'll notice you're breating more rapidly. This helps cool your body down by relasing more heat though your breath.
Increased Sweat Production
Feels like you're sweating more than ususal. Your body dilates (opens) the blood vessels of the skin, encouraging the sweat response. This facilitates cooling through evaporation at the skin level.
Net Effect
Stable core temperature preserved. Risk of overheating or heat-related illness is reduced.
Acclimation Leads to Adaptation
Will it always feel like a struggle? No! After your body acclimates to the new environment, it starts to adapt. Here's how:
Lowered Core Body Temperature
The body even learns to cool the whole system from the inside when needed. Blood plasma volume expands to help with this temperature control.
Increased Red Blood Cell Production
More red blood cells mean better oxygen delivery to working muscles, improving endurance and performance.
Increased Sweat Rate/Altered Sweat Composition
Your body learns to sweat more efficiently, cooling you down faster while, ultimately, losing fewer electrolytes.
Net Effect
The body becomes more efficient at dissipating heat. Tolerance and capacity for exercise in the heat improves. With continued training in a hot environment, the beneficial physiological adaptations persist- even when cooler temperatures arrive.
Plus, you gain a boost of confidence! You just got more comfortable being uncomfortable—a key skill for runners.
Heat Adaptation How-Tos
Now that you understand a few of the ways your body manages exercise in the heat, here are some key strategies to help you navigate the heat adaptation process:
Practice Consistency
- Begin with shorter periods of exposure
- Keep doing something daily (preferably at a similar time each day)
- Plan that it will take about 9-14 days for Acclimation
- Continue training at least 3 times per week thereafter for Adaptation
Practice Diligence with Hydration
- Good hydration is integral to prevent dehydration and support temperature regulation through the sweat response
- Daily hydration includes using a balance of electrolytes- before, during, and after your run
Practice Self-awareness and Good Judgement
- Remember, this process takes time and shouldn't be rushed
- Adjust your training volume and intensity when you're getting started to avoid heat-related illness or setbacks in the adaption process
Check out an earlier Goodmiles blog How to Stay Cool Running in the Heat that offers practical tips about sun protection, hydration strategies, and heat illness signs and symptoms.
Summer training can be a challenge, but with the right approach, you can manage it safely, and even turn the heat into a training advantage.
So, lace up your shoes and stick to your plan- get ready to enjoy your best summer runs yet!
Happy running!
Meet our Guest Writer & Expert: Carrie Truebenbach
Carrie Truebenbach, PT, DPT, MS, UESCA Run Coach is a physical therapist, health coach, run coach, and yoga teacher. Her private practice True Stride Physio & Coaching specializes in care for runners. Carrie blends her formal training and her 20+ years of professional experience to provide injury management services, alongside running gait analysis, run performance and coaching services. As a former Division 1 athlete and current trail running enthusiast, Carrie is passionate about running, and sharing the sport with others. She loves working with runners to achieve longevity in the sport as they pursue their running goals!
Check out her website here: https://www.truestridecoach.com/
Reference:
Alhadad, S.B., Tan, P.M.S. & Lee, J.K.W. (2019). Efficacy of Het Mitigation Strategies on Core Temperature and Endurance Exercise: A Meta-Analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/30842739/
Periard, J.D., Racinais, S. & Sawka, M.N. (2015). Adaptations and Mechanisms of Human Heat Acclimation: Applications for Competitive Athletes and Sports. Scandinavian Journal of Medicine & Science in Sports, 25, 20-38