Benefits of Running in The Heat: How The Heat Helps You Excel

Many runners view hot weather as their nemesis, making a beeline for the treadmill as soon as the temperature starts to rise. And while it’s true that running in hot weather can be uncomfortable (and it’s important to stay safe if you’re out in the heat), there can be benefits to hot weather training. It could even make you a stronger, more efficient runner. Here’s how to embrace summer running and unlock performance benefits that can carry over to every run, whatever the temperature.

Why Does Heat Training Work?

The first few runs when you go on a hot holiday can feel like torture. But when you consistently run in hot conditions, your body can adapt remarkably. It can, of course, make running in hot weather easier, but it can also translate to performance gains year-round in any weather.

Many elite runners head to higher altitudes for training camps to improve their performance at lower altitudes. Higher altitudes force the body to train with lower oxygen levels, which improves the VO2 max – which is hugely beneficial for runners who then take those physiological gains to races on the road or track.

Heat training can do a similar thing. A 2010 study by Dr Santiago Lorenzo et al at the University of Oregon found that heat training produces many of the same benefits as altitude training, such as increased blood volume, improved cardiovascular efficiency and enhanced oxygen delivery.

Heat training for elite athletes are conducted under professional supervision, either in hot climates or using specialised equipment. We don’t recommend trying to DIY serious heat training at home, but it’s good to know that running in the heat isn’t necessarily anything to be scared of – and it can help to improve performance – as long as you’re sensible and safe when it comes to running in hot weather.

How Long Does It Take To Adapt To Heat Training?

According to research studies on training in the heat, heat acclimatisation typically requires repeated exposure to exercising in the heat over one to two weeks. The majority of improvements in heat adaptation can be noticed within the first week, including a decrease in heart rate, skin temperature and an increase in sweat rate) – and these may happen more quickly in highly trained athletes compared to amateurs or untrained individuals.

That means that we can see benefits from just a few days of heat training, but for full adaptation to optimize aerobic performance in hot conditions, it can take up to two weeks.

These natural adaptations happen best with gradual, progressive exposure rather than sudden extreme heat exposure. This is why runners can safely enjoy summer running by starting conservatively and building tolerance over time.

Key Benefits of Running in The Heat

Safe and gradual heat exposure can translate into measurable improvements in your performance – so you shouldn’t necessarily discount running in hot weather, whether you’re at home during a heat wave or on vacation. Some of the benefits of running in the heat include:

• Enhanced cardiovascular efficiency: The study by Dr Lorenzo at the University of Oregon found that structured heat training can improve VO2 max by 5% in cool and 8% in hot conditions. That shows that the increased blood volume and improved cardiovascular efficiency can boost performance regardless of race day temperatures.

• Increased running economy: The Lorenzo study also showed that heat adaption can increase power output at lactate threshold in both cool and hot conditions. That means runners can maintain a pace that’s 5% faster than their “comfortably hard” effort, which is roughly equivalent to a 10k or half marathon pace.

• Better heat tolerance for racing: If you’re training for a race in hot weather, it’s crucial to do some heat training. If you’re well adapted to the heat, you’ll be better able to maintain your goal race pace while others might struggle. Heat training enhances the sweat response, which allows your body to start cooling itself before your core temperature rises significantly – which means you can stay more comfortable on race day.

Safety First: Top Tips For Running in The Heat

So, is running in the heat good for you? It can be – but the key is to treat the heat with respect. As much as heat training can improve your performance, running in the heat can also be dangerous. The studies are all based on professional athletes, who are closely monitored, so for the everyday runner, it’s important that we all understand our limits and follow safe practices:

• Start conservatively and progress gradually: If you’re just starting to run in the heat, don’t try to run a PR. Your body needs time to adapt to the heat, so significantly reduce your normal pace, and only pick it up when you feel comfortable running at that pace.

• Choose your timing wisely: Early morning and evening runs are more manageable for most runners, as the temperatures are lower. If you have to run during the hotter parts of the day, make sure to choose shaded routes, and consider starting with shorter routes.

• Prioritize hydration: Proper hydration is essential when it’s hot. Drink to thirst and consider adding electrolytes to your water.

• Recognise warning signs: If you experience excessive fatigue, nausea, dizziness, confusion, or if you stop sweating or have a headache, stop running immediately. These can be symptoms of heat exhaustion or heat stroke, and should be treated by cooling down and seeking medical attention if necessary.

• Be flexible with your plans: Some days are just too hot to run, even for elites. Sometimes you do need to hop on the treadmill, switch to strength training, or just take a rest day. Consistency over weeks and months matter more than any single session, so there’s no harm done in skipping a run when it’s simply too hot.

• Consider getting professional guidance: If you’re seriously interested in how heat training can help you to improve your performance, consider working with a qualified coach who can design a safe program for you, meeting your specific needs and goals.

Essential Gear for Hot Weather Running

If you’re going to be running in hot weather, it’s essential to wear the right clothes. Choose moisture-wicking materials that pull sweat away from your skin and avoid cotton which retains moisture and heat.

Shorts and short-sleeved tees are the best choice for summer running. You may prefer to wear a vest, but make sure that you use sunscreen, especially on sensitive shoulders. Look out for ultralightweight fabrics to keep you cool and comfortable, even when you’re working hard. It’s also a good idea to choose clothes in a light color, as they reflect solar radiation while dark colors absorb it which can make you hotter.

Smart accessories can also help you to feel more comfortable in the heat. A lightweight, breathable cap with mesh panels will protect your head while allowing heat to escape, while sunglasses reduce eye strain. You may also want to wear a running bag or waistpack to carry water, electrolytes and salt tablets, as your need for these increases in the heat.

Running in hot weather doesn’t need to be something to fear. You just need to understand how your body adapts to heat, respecting the process of gradual adaptation, and making sure that you’re safe and sensible when running in hot weather. So next time the temperature rises, don't automatically head for the treadmill. With the right approach, summer could be your secret weapon for year-round performance gains.