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Heat Training: 5 Essential Tips for Runners and Triathletes

Updated: Aug 6, 2023

Beef Triathlete Christian Mohr  in Transition at a Duathlon Race
Christian Mohr Beef Triathlete & Runner

Summer is here, and as a dedicated runner or triathlete, it's important to adjust your training routine to tackle the heat. By following these five essential tips, you'll be able to train effectively in the heat, prevent heat exhaustion and stay prepared for your next race.

Dress Smart

Choose light-colored, breathable clothing to reflect sunlight and keep yourself cool. Avoid dark colors that absorb heat and opt for fabrics that allow proper air circulation. This will enhance your comfort and performance during training. Ladies - if you run hot easily, run in your Sports bra.

Protect Your Skin

Regardless of the activity, always apply sunscreen. Even if you find shade or hit the trails, your skin is still exposed to UV rays. Opt for sweat and water-proof sunscreen to ensure lasting protection throughout your workout.

Time it Right

Plan your training sessions for the cooler parts of the day. Early mornings and late evenings are ideal to avoid the scorching midday heat. Take advantage of the lower sun angle during these times, which provides more shadows and a cooler environment.

Embrace the Trails

Swap the hot pavement for running trails whenever possible. Trails offer shade from trees, lower temperatures, and softer surfaces that are easier on your joints. Enjoy a more pleasant training experience while improving your skills.

Hydration is Key

Don't underestimate the importance of hydration. Increase your water intake during the summer months and aim for at least 100 ounces of water or electrolyte-enhanced drinks daily. Stay consistent and replenish the fluids your body loses.

Heat Acclimation Tip
Credit: Ironman Chrisitan Mohr - Heat Acclimation Tip

Heat Acclimation

Training in the Heat Is Crucial for Race Day Success 🥵

Don't just limit your scheduled training sessions like running or biking to early mornings or late nights only. Spending time in the heat is essential for optimal performance. Here's why, as shared by our buddy Christian Mohr who is an accomplished endurance triathlete, runner and cyclist:

"In a week, there are 168 hours. If you train outdoors for 2 hours a day (which is a high number for most), that's only 14 hours in total, or 8.3% of the week. The rest of the time, people typically stay in air-conditioned environments with temperatures around 70 degrees or lower. Unfortunately, this doesn't allow your body enough time to acclimate to the heat.

To excel on race day, it's crucial to give your body sufficient time to adapt to higher temperatures. The more you expose yourself to the heat, the better you'll endure and overcome it during competition."

Female Triathletes and Runners in Group Run Training Events Austin Texas
Triathletes Training with the SportsBraRunAtx Run Group

Heat Training Tips for Runners and Triathletes Conclusion

By implementing these tips into your training plan, you'll be well-equipped to handle the heat and stay on track towards your goals. Stay safe, stay hydrated, and enjoy your training even on the hottest summer days.


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