Heat Training for Runners: Is It Really Effective?

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Hey Mate! I hope this email finds you well and running strong! Matteo here, back with another exciting issue of TheRunningWeek 🧋

Best wishes to all American runners who celebrate Memorial Day today!

In today’s edition:

1. Heat Training for Runners: Is It Really Effective?

2. Sub 1.17h challenge update

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Let’s go!

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Heat Training for Runners: Is It Really Effective?

This week, I’m diving into a less common but increasingly discussed topic in the running community: Heat Training.

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.

Final Thoughts

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 PR!

Thank you for reading this week's issue of TheRunningWeek. If you enjoyed this content, please consider subscribing to help me spread the word by forwarding this email to a friend or colleague!

Matteo

Trivia Question: What is the term for the sudden, sharp pain in the side that can occur during running?

Find the answer at the end of this email.

Sub 1.17h challenge update

• Monday: Gym

• Tuesday: Gym + Bike

• Wednesday: Gym

• Thursday: Bike

• Friday: Gym

• Saturday: Bike

• Sunday: Gym

• Total training time: 06:53:46

Today I haven't run for exactly one month. I admit that it's a hard and difficult period for me, I try to keep my motivation high but it's not always easy.

Last week I had an x-ray and they confirmed the injury: shin splits.

Unfortunately the only solution is to rest from running, luckily I can do cross training and I'm doing a lot of cycling and going to the gym.

The pain has lessened but I am still unable to run 100% pain-free and I don’t want rush the recovery.

I hope to get back to running as soon as possible.

Run for me too, you who can!

Talk soon

Matteo

PS. Thanks to everyone who is replying to my emails with messages of support, I always read you all ❤️

Just for Laughs 😂

Trivia Answer: Side stitch. Learn more about side stitch here.

Latest Editions

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• 5 Reasons You Have a High Heart Rate When Running (Link)

• The REAL Reason You're Out of Breath Running (Link)

And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.