For runners, summer means more than weekend getaways and trips to the beach—it’s also synonymous with fall marathon training. Odds are, if you’re planning on running one of America’s iconic fall road races, like the New York City Marathon, the Chicago Marathon, or even the Philadelphia Marathon, you’re going to be running through some pretty hot weather. 

Now that I live on the West Coast, temperatures are way more ideal for summer running, but even I’m not immune from the effects of the sun. Additionally, summer travel—whether I’m going back to the east coast or just an hour or two away—exposes me to a far wider range of elements. 

Running in the heat can be difficult, and even more strenuous for certain people. But here’s why you shouldn’t immediately dismiss hot weather runs: Studies have found that running in the heat won’t just increase your rate of perspiration (which is helpful for cooling down your body), but it can also increase an athlete’s blood plasma volume, which leads to better cardiovascular fitness. Training in the heat can also reduce overall core temperature, reduce blood lactate, increase skeletal muscle force, and even increase your training capabilities in colder temperatures.

That’s right—some experts support the claim that heat acclimation can actually be more beneficial than altitude training when it comes to positive physiological adaptations. Santiago Lorenzo, a professor of physiology at Lake Erie College of Osteopathic Medicine and former decathlete at the University of Oregon, told Outside Magazine that he believes heat acclimation provides “more substantial environmental specific improvements in aerobic performance than altitude training,” citing the fact that heat training does a better job at increasing VO2 max than altitude, and also makes athletes better at dealing with a wider range of temperatures. 

However, the benefits of training in elevated temperatures doesn’t change the fact that summer running can get us all hot and bothered. So many things can go wrong, from pesky annoyances like chafing, to more dangerous outcomes like heat stroke. To help you stay hydrated and happy during your long runs this summer, here are my top 10 tips for hot weather runs. Continue reading “Running In The Heat Can Make You A Stronger Runner. Here’s How To Do It Right.” →