Hey, fellow runners! Welcome back.

Today we’re diving into something that might sound brutal—but is actually one of the most powerful tools for performance:

Heat Training.

Yep, running in the heat isn’t just a sweaty struggle. If done right, it can help you level up your endurance, recovery, and even your mindset. Let’s break it down!

What happens when you train in the heat? 🔥

When you work out in a hot environment, your body doesn’t just try to cool you down—it adapts. That discomfort? It’s a signal. Over time, heat exposure boosts how your heart, sweat glands, and even your cells respond to stress.

The magic starts with plasma volume expansion—aka, your body creates more fluid in your blood. This means:

🫀 More blood gets pumped with each heartbeat
💨 Oxygen is delivered more efficiently
💦 You start sweating earlier and more effectively

You’ll also retain more sodium thanks to hormone shifts, and lose less of it through sweat. Oh—and your body produces special proteins (called heat shock proteins) that protect your cells, improve recovery, and even support longevity. Pretty wild, right?

Why should runners care? 💡

Because heat isn’t just a challenge—it’s hormetic stress, which means a little of it makes you stronger.

Regular heat training can help you:

✅ Reduce cardiovascular drift (aka that creeping heart rate on long runs)
✅ Boost endurance and recovery
✅ Improve your body’s cooling system
✅ Build mental grit like never before

If you’re training for a hot race, or just want to get more from your workouts, strategic heat exposure is your secret weapon.

How to train smart in the heat 🌡️

This is NOT about pushing until you drop. It’s about smart progression, like any training block.

Here’s how to do it right:

📆 Start small: Try 20–30 minutes of Zone 2 running in warm conditions (25–30°C / 77–86°F) and build from there.
💧 Hydrate wisely: Aim for 500–800ml of fluids per hour + 500–1000mg of sodium to stay balanced.
❄️ Pre-cool if needed: A cold shower or ice pack before your run can keep your core temp in check.
🧖‍♀️ Use the sauna: Post-run sauna sessions (20–30 min) mimic heat stress even if it’s cold outside.
📉 Watch your recovery metrics: If HRV tanks, or sleep quality drops, scale back.

👉 A 10–14 day heat block is usually enough to trigger real adaptation. After that, 1–2 sessions per week can help maintain it.

What’s in it for you? 🏆

Done right, heat training can lead to:

⚡️ Lower perceived effort on race day
💪 Stronger heart and better blood flow
🚿 Smarter sweating and hydration control
🔥 Higher VO2 max due to better stroke volume
🧠 Mental toughness for unpredictable race conditions

And most importantly? You build a resilient body. One that can handle stress, adapt fast, and keep going when it gets tough.

Conclusions 📌

🌡️ Heat training isn’t about suffering—it’s about adaptation
🩸 It boosts plasma volume, heart efficiency, and sweat response
🧠 It builds physical and mental resilience
💧 Hydration and progression are key to doing it safely
🧖‍♂️ Saunas and pre-cooling are great tools, too
🎯 Use heat strategically before hot races—or to unlock a new level in your training

Heat won’t just prepare you for summer…
It’ll make you harder to break, inside and out. 💥

👟 Want help planning your training, recovery, and heat adaptation?
Check out my personalized coaching services—designed to help you feel strong, stay safe, and smash your goals.

See you in the next post & Feel Your Run,
Ely