Our top 10 ways to beat the heat this summer and keep your ultra running on track.
- Train Early/ Train Late
It’s an obvious one, but it still has to be at the top of the list. Train early or train late to avoid the heat and keep the running going.
- Hydrate – water/ electrolyte
When running in the heat keeping the fluid up goes without saying. However having an electrolyte is a much better way to replace the fluid lost compared to only having water. This is of particular importance when tackling your long run, as you will be sweating for extended periods of time. This may also mean running where you have access to taps/ water to re-fill your hydration vest or completing a route that allows you to get back to your car to get water.
- Hydrate after running
During your runs, in particular an intensity set (speed set) we accept that you are not going to completely replace your fluid loss while running. This means that you have to be diligent in replacing this lost fluid at the conclusion of the set. Our hot tip is to again use an electrolyte to aid in this fluid replacement. Our go to is to use Hydrolyte mixed in a weak concentration post run.
- Find your magic number
Finding your magic number is a great way to make a sensible decision on weather you should run outdoors, leave you run till later or make a switch to your run program. While your number may be different, my personal number is 36 degrees. Any hotter than that and I know there is no point in heading out the door. I risk putting the rest of the program at risk. Interestingly my magic number matches up with your body temperature. Find your magic number and the decision to train or not becomes easy.
- Pace wont tell the story
Running when it is hot will cause your pace to plummet as increased blood flow is diverted to the skin to cool the body. While this may be the case it doesn’t mean that you are not developing your fitness. Accept that the pace will become irrelevant. Stick to the plan and trust in the process.
- Hit the Treadmill
If the temperature outside is above your magic number it’s time to find a different solution. Hitting the treadmill can be a fantastic way to maintain the consistency of your run program. Head to your local gym, enjoy the aircon that is pumping get the job done on the treadmill. Yes you may need to modify your set, yes it may not be as great as running outside, but yes you will still feel great when you are finished and get the runners buzz!
- Change Days
Solution number two is to change the days that you run. Modifying your run program is a great way to maintain the consistency. If you can see that it will be hot later in the week, complete a planned run early or alternately leave a planned run till a day later. However remember to maintain the rule of keeping a day off or have an easy day of running between your hard run days.
- Modify your location
The next way to modify your plan is to change you run location. This may mean choosing a different trail, one that has plenty of shade or alternately it may mean boycotting the trails and heading to the coast so you can get a cool breeze while you run and hit the water after.
- Do a split run
The final modification you can make to your run program is to complete a split run. If you get hit with a scorcher on long run day, split your long run into two shorter distance runs. Head out early to get the first half of your run in, and then head out late in the arvo or at night to complete the second half. Changing your training up like this is not only sensible it’s also a great way to mix up the routine and maintain the motivation.
10. Clothing – Synthetics
Synthetics aren’t all equal. The structure of the fiber with synthetics means that some will trap heat in, while some allow it to pass. As a general rule the cheaper the run top, the lower the quality of the fabric, the hotter it will be. Make sure you invest in a quality lightweight run top for when the temperature soars. Allow the heat to pass and help prevent your core from cooking!
Warning – Training in the heat can be of great assistance to your fitness, however over doing it can lead to heat stress and this can derail your program for many days or weeks. Be safe, always!