Warmer weather brings a whole new set of challenges to running! I don’t know about you, but it seems like spring is never long enough and the heat and humidity make me question my sanity! It never seems to be a gradual transition either and this spike in temperatures can put added stress on your body.

To maintain your training throughout the summer you have to take time to acclimate your body to the heat. Read on to learn why!

1. If you plan to race this summer then don’t avoid training in the heat. Yes it can be tempting to run on the treadmill so you can run at any time of the day and in the A/C, but ultimately you won’t be doing yourself any favors when you find yourself struggling halfway through that 5K race and your heart feels like it’s going to pound right out of your chest! If running on the treadmill is the only way to get in your run, then it’s ok occasionally, just try to do the majority of your training outside and preferably at the same time of day as when you will be racing.

2. Acclimation will reduce your risk of suffering from heat related symptoms. Taking the time to acclimate to hot weather running will help you prevent muscle cramps, feeling faint, dizziness, headaches, nausea, vomiting, hyperthermia, shortness of breath and fatigue. Helping your body learn how to adapt will make your daily workouts much more enjoyable both during your run and afterwards!

3. Being acclimated to hot weather improves your performance and increases your heat tolerance. Blood flow to the skin is increased to keep the body cool, but that means it is decreased in other areas of your body. As a result your muscles and other organs are not getting as much oxygen as the would get if you were running in cooler temperatures. By acclimating to hot weather in your training runs your body learns how to increase it’s blood flow so that your muscles continue to get the oxygen it needs to meet the demands of your training runs or races.

4. Acclimating to hot weather helps you learn to monitor your hydration levels. In the heat your body works extra hard to keep cool by sweating more thus requiring extra water and increasing your heart rate.  In hot and dry climates your sweat evaporates faster leaving you feeling cooler which could cause you to underestimate your need for fluids. Conversely, in hot and humid climates, sweat does not evaporate as fast thus stifling the body’s natural way of cooling itself and leaving you more susceptible to overheating. By gradually acclimating to running in the heat you become more aware of your individual needs for fluids.

5. Your body reaps several rewards as the result of acclimating to the heat! It body becomes more efficient in cooling itself: you begin to sweat sooner resulting in a lower core temperature. You have an increase in blood flow at a lower heart rate and this decreases the temperature of your skin faster. The best part is your comfort level while running is increased and your work capacity is improved! 

Now it’s your turn. Do you struggle running in the heat? Leave a comment below and share your biggest challenge. Click Here to learn 5 Tips on How to Acclimate to Running in the Heat!