Running Training Program

Many runners wonder if training in hot conditions is beneficial in terms of race performance. This is a question that at present time is important for many runners and it’s created a kind of problem for many people.  Runners are trying to decide on the best way to prepare themselves for conditions in their upcoming race.

Do we have to train in the heat or should we avoid it? How do we adequately prepare ourselves to adapt to hot race conditions? I would like to share with you my take on this subject.

Training for heat performance is a very important part of race preparation, particularly in the longer distance races where temperature rises during the race. In saying this however, we do not need to train in hot conditions every single day.

Take for example Speed Workouts. These sessions are very important and play a big role in our overall race performance however; they are not done every day. These sessions require a lot of energy and effort and would burn us out if done every day so therefore it is recommended to limit these sessions to a couple of days a week at most. The same goes for heat performance training.

The best time to do heat performance training is during one of your speed workouts. By running at race pace in the heat, you are adequately preparing your body for heat performance by simulating race day conditions as closely as possible. All other training sessions should be done in milder conditions.

I would recommend after training in high temperatures to consume a bottle of Sports Drinks to replenish the lost salts and electrolytes from our body followed by a recovery session such a swimming or a cool shower/bath.

By incorporating heat performance training in your running training program, you will become more resistant to the effects of heat on your overall race performance.