How to Run in the Heat

Question: I'm planning to race when it's likely to be hot, but I usually train in the cool of the morning. How can I prepare for the heat?

Answer: To get ready to race in hot weather, you must train in similar conditions to accustom your body to perform with less risk of overheating. It takes about two weeks of regular exposure to the heat for your body to adapt—longer if you plan to race all—out. Heat acclimatization is important even for a race as short a 5—K, because the body heat generated per minute is greater when you run faster.

Your training plan for a hot race should balance heat acclimatization and adequate workload. Alternate cooler and "heat of the day" sessions. A couple of days a week, do a half—hour easy run in the heat to help you acclimate. Do your high—intensity workouts, such as long runs and speed sessions, in the cooler morning hours. As race day approaches, however, go out in the heat for several short runs at your goal—race pace, and practice drinking fluids on these runs. Even with this training, you still may have to slow down on race day if it's hotter than you anticipated. Don't forget to hydrate at aid stations and postrace.

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