The Benefits of Running in the Heat

Anyone training for a fall marathons (or even high school and college cross-country runners) knows the challenges of summer base building. With elevated temperatures, and, in my corner of the world, high humidity, summer weather is hostile to the avid runner, not to mention the pressures of staying in shape so I can look somewhat decent shirtless.

With a heat wave descending upon my hometown this week, the best advice, based on research of course, is to continue running through it. Yes, that’s right, run through it! A 2010 study by the University of Oregon concluded that training in elevated temperatures improves performance overall, especially in cooler conditions.

“Researchers conducted exercise tests on 12 highly trained cyclists -- 10 males and two females -- before and after a 10-day heat acclimation program. Participants underwent physiological and performance tests under both hot and cool conditions. A separate control group of eight highly trained cyclists underwent testing and followed the same exercise regime in a cool environment.

The data concluded that heat acclimation exposure provided considerable ergogenic benefits in cool conditions, in addition to the expected performance benefits in the hot environment. The study is the first to evaluate impacts of heat acclimation on aerobic performance in cool conditions.”

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“The study found performance increases of approximately 7 percent after 10 heat acclimation exposures. ‘In terms of competitive cycling, 7 percent is a really big increase and could mean that cyclists could use this approach to improve their performance in cooler weather conditions,’ said Lorenzo. However, the heat exposures must be in addition to the athletes’ normal training regimen.

Heat acclimation improves the body’s ability to control body temperature, improves sweating and increases blood flow through the skin, and expands blood volume allowing the heart to pump more blood to muscles, organs and the skin as needed.

Another approach using the environment to improve exercise performance is a ‘live high/train low’ regimen, which means residing at a high altitude and training at a low altitude. Many athletes worldwide now use this approach. According to Lorenzo, ‘heat acclimation is more practical, easier to apply and may yield more robust physiological adaptations.’”

            So for those who can’t afford a month long vacation to altitude train in the mountains, just continue running through the heat. The benefits are comparable.

            Of course training in extreme heat is not without risks. Be sure to drink plenty of fluids mixed with electrolytes. With enough precautions in place, you’re ready to train for a successful fall season!