How can you acclimate to the heat as a runner?
In order to reap the benefits of heat acclimation, you need to practice being in warm environments and your internal body temperature needs to be at at least ~101F (38.5C) for an extended period.
After implementing heat acclimation practices for 10 days the ability of the body to sweat more easily (and cool the body more efficiently) doubles! You also adapt by: having more stable skin temperatures, more stable fluid levels, lower core temperature, lower exercise heart rate, lower overall energy expenditure.
There’re several different ways you can practice heat acclimation, though:
- Training in hot environments for 60-90 minutes (hot weather)
- The sauna or hot water exposure post exercise (once the body is already warmed)
- Controlled hyperthermia (overdressing)
Of the above listed ways, the most time-efficient is using the sauna or hot water exposure post-exercise for 10-30 minutes for 10 days. This can truly help you adapt without spending 60-90 minutes in the heat and without compromising your training quality! I personally LOVE the sauna.
Happy training!
