Heat Training for Runners: Is It Really Effective?

As many of you know, I'm currently splitting my time between Canary Islands where it's generally quite hot, and North Italy, which offers a much milder climate, especially in the fall.

This unique situation presented an interesting opportunity to experiment and see the effects of training in the heat and then racing in cooler temperatures.

Spoiler alert: the results were fascinating!

What is Heat Training?

Before we get into the nitty-gritty, let's clarify a couple of key terms:

Heat Acclimation: This is the process of adjusting your body to a hotter environment. It's crucial before you can benefit from heat training.

Here’s a study about the heat acclimation.

Heat Training: This is a performance optimization technique similar to altitude training. It enhances your body's ability to transport oxygen by increasing red blood cell production, which can improve your endurance.

Here’s a study about effects of heat acclimatization, heat acclimation, and intermittent exercise heat training.

My Heat Training Experiment

Living in Canary Islands means I'm quite used to running in heat especially if I go out for a run at lunchtime like I do.

My Data Insights:

Easy Pace: In Canary’s summer heat (32-34°C/90-93°F), my heart rate was around 150-155 bpm, which is the sweet spot of my Zone 2. However, these runs felt more strenuous than they should have been.

Aerobic Pace: Slightly faster than my easy pace, my heart rate jumped to the upper end of Zone 2. The perceived effort was significantly higher.

Half-Marathon Pace: This is where the heat really hit hard. Running at HM pace in 32-34°C pushed my heart rate into Zone 4 (>177 bpm), making it almost unsustainable and exhausting.

Transition to Cooler Italy Winter Weather:

Easy Pace: In Italy’s cool ~10°C (50°F) weather, my heart rate dropped to 140-148bpm. These runs felt effortless, which is exactly how easy runs should feel.

Aerobic Pace: My heart rate hovered around ~150bpm, which was where my easy pace was in the heat.

Half-Marathon Pace: Astonishingly, my heart rate stayed in the low zone of my Zone 4 (~172 bpm), making this pace feel almost effortless compared to running in the heat.

Key Takeaways

Training in the heat significantly improved my performance in cooler weather.

I felt stronger, faster, and more capable of sustaining higher intensities.

The perceived effort at various paces was markedly lower in the cooler Italy climate compared to Canary Islands.

Plus my recovery post-run was noticeably better in the cooler climate. I felt less beat up and more refreshed.

Conclusion

Heat training can offer substantial performance benefits, especially if you're preparing for a race in a cooler climate.

However, it's crucial to acclimate properly and give your body time to adjust. Experts recommend a minimum of five weeks of heat training, plus a couple of weeks for acclimation, totaling at least two to three months.

If you live in a hot climate or have the opportunity to train in one, consider incorporating heat training into your regimen.

The results could be just what you need to hit your next personal best!

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