Anyone else struggling with the heat last week? Seattle is not meant to withstand sustained 90 degree days! I am sure there are many of you runners out there that had to hit the streets or trail despite the high temperatures.
I am here to tell you that it has been shown that there is a benefit to training in the heat and humidity. Believe it or not, it can actually replicate some of the benefits of training at altitude.
It is known that many professional athletes find places of higher altitude to train, reaping the benefits of the body’s adaptation to training with less available oxygen. As you train at altitude, a lack of oxygen forces your body to create more blood cells and this, in turn, increases the amount of oxygen that can be carried to your muscles during exercise.
Training in the heat does work slightly differently than altitude training, although the main outcome: increased oxygen delivery to the muscles remains the same. Training in the heat increases your blood plasma volume, which enhances circulation, oxygen delivery, and results in a higher VO2 max at a given effort level. Training in the heat will also increase your sweat rate, decrease your heart rate, and improve your running economy.
Adjusting your expectations on performance is necessary when training in the heat.
Take a look at my average heart rate between these two runs, both of which had some strides in the middle of the run.
The first was in Seattle, the temps probably in the high 60s, my heart rate average at 136. The second run was in Boston, the temps started in the high 70s, and the dew point was pretty darn close to the air temperature, which means lots of moisture in the air and therefore less evaporation of sweat and poor cooling of the body. My heart rate average was 152!
Seattle, July 20
Boston, July 23
Needless to say, I was working a LOT harder in Boston than in Seattle. While I did have a faster pace in Boston, I definitely did not recover from that run very well, and when I had my long run the next day (see picture below), I was struggling and ended up shortening the run by 10 minutes.
The Lesson:
Instead of hiding in the air conditioning on the treadmill, consider the benefits of running in the heat while training this summer. But when you head out the door, don’t forget to adjust your expectations, go a little slower, listen to your body, and hydrate!
Despite how crappy I felt the day after that first Boston run, I was so happy to run with my old friend and teammate, David.
Hot and sweaty at about mile 5, with our old stomping grounds, the Boston University boathouse, in the background.