acclimating to heat?

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2007-06-09 2:43 PM

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Subject: acclimating to heat?
I could use some advice about acclimating to and running in the summer heat (other than the obvious just do it or just don't).

I went out this afternoon (first mistake - I should go in the morning...it just wasn't feasible today) and I knew it was hot. I was hydrated to start with, I had plenty of water with me, I wore a white shirt, I took it easy - actually ran/walked (4/1 ratio) - and drank every 5-10 minutes (every or every other time I took a walk break). I don't usually use gels unless I'm out for longer, but I thought the sodium & sugar would help me, so I did take a gel at about 35 minutes out.

The run SUCKED. I went about 4.5 miles in over 50 minutes (slow for me) and I wanted to die.

I know it isn't ideal to run in the afternoon...usually I can do mornings, but I can't do early early morning (before the sun comes up). I can run indoors on the treadmill (although the A/C was out at the Y this morning) but that isn't as much fun.

Any advice? Suggestions?

Kristen

2007-06-09 3:25 PM
in reply to: #837231

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Master
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Subject: RE: acclimating to heat?
Don't run in the afternoons.. Mornings- even mid morning is better or wait till evening.

Really it just takes a little bit of time to get use to it again, every summer. Today was my first run in the heat/humidity that I felt real good.
2007-06-09 3:57 PM
in reply to: #837231

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Subject: RE: acclimating to heat?

Maybe try something with this fabric.  Just got some cool wings for biking and they are amazing.

 

http://desotosports.com/products/product.asp?Category=wtops&ProdID=WUT7

 

2007-06-09 3:58 PM
in reply to: #837231

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Subject: RE: acclimating to heat?

I had someone once suggest building up your tolerance in a sauna.  Go for 15-30 minutes and get your body accustom to it there.

I don't know if it works but it is an interesting thought

2007-06-09 9:09 PM
in reply to: #837231

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Elite
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Subject: RE: acclimating to heat?

The earlier post about running earlier on the day sounds best - - but sometimes you just can't.  I hate to run in the heat, but sometimes it is unavoidable.  I'm in Arizona, so I know what running in the heat is all about.  For me, I'll try to pick a location/course that provides ample shade. There still is the resonating heat off the concrete/asphalt/etc.  If you have to run in the heat, I would cut down on the distance.  There's no need to kill yourself running in the heat.

2007-06-09 9:11 PM
in reply to: #837231

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Subject: RE: acclimating to heat?
there are phsyiologic adaptations that take place to help your body learn how to keep itself cool in the heat and it just takes time. your body releases enzymes and alters it's sodium balance to get rid of more fluid in the form of sweat and retain more sodium from both sweat glands and the kidneys. the end result is that your body stays cooler under the same conditions. it takes about 2 weeks for this adaptation to fully occur. A heat acclimitized athlete requires more fluids than an unacclimatized athlete as part of the adaptations that take lace to keep the body cool.

2007-06-09 10:34 PM
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Subject: RE: acclimating to heat?
ADollar79 - 2007-06-09 1:58 PM

I had someone once suggest building up your tolerance in a sauna.  Go for 15-30 minutes and get your body accustom to it there.

I don't know if it works but it is an interesting thought



I'm going to try that. I have a tri in at the end of July in Dallas, Texas. I live in San Diego and there is a big difference in temperature. Thanks for the advice.
2007-06-10 10:21 AM
in reply to: #837231

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Subject: RE: acclimating to heat?
just a heads up about the sauna that humidity plays a big roll also. I can speak to that point having lived in Las Vegas and florida. (I'll take las vegas any day over the Florida humidity)

As for original questions, rememebr that the late afternoon is typically the hottest part of the day even though the sun is not directly overhead. Check the weather channel for hourly forcast and plan your run according to temp and humidty. Gradually work your way up. Good luck.
2007-06-10 12:57 PM
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Subject: RE: acclimating to heat?

Hey Kristen,
I use Accuweather's RealFeel (TM) measurement.  It uses Temp & Humidity plus wind and other factors to determine what the temp really feels like on you.  I believe it also takes into account the sun vs cloudy vs no sun relationship too.

Here's some info along the lines that AdventureBear stated.

Basically stick with it if you want to acclimate to the warmer weather.  May be easier in some locations compared to others though. Here in FL summer finally showed up after a very nice May, 90+ and humidity is the forecast from now until October!

 

2007-06-10 3:20 PM
in reply to: #837231

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Subject: RE: acclimating to heat?
Just run more in the heat and you will get used to it. Obviously you need more fluids but your body will adapt. I have to be at work in the early AM, so all my run training is around 2-3PM in the Texas heat.
2007-06-10 4:26 PM
in reply to: #837743

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Subject: RE: acclimating to heat?

sebjamesm - 2007-06-10 3:20 PM Just run more in the heat and you will get used to it. Obviously you need more fluids but your body will adapt. I have to be at work in the early AM, so all my run training is around 2-3PM in the Texas heat.

I'm in Dallas myself and bonked bad yesterday on my brick. There really hasn't been bad humidity until the last week, and that plus the 90 degree heat took it out of me. I took along my usual 2 water bottles and 2 gu packs for my 40 mile bike, but the sweat was just poring off of me. I think I messed up by not having gatorade instead of just water in my bottles.

I got off my bike after the 40 mile trek (and 2 flat tires) and attempted to run. I knew after a few steps that there was no way I'd complete 6 miles. I felt like I couldn't move my legs fast enough, and that I could overheat if I tried to go the distance. I turned around and went home after just a few blocks. I checked my weight and noticed that I lost 6 lbs over the 3 hour journey. I guess that's the true sign that I didn't get the proper fluids in my system. 

 

2007-06-10 6:23 PM
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Subject: RE: acclimating to heat?
If you want to get acclimated to heat and humidity, then you have to train in it. Don't train in the morning or afternoon, when it's not hot and humid.

Also, look at your hydration and electrolyte replacement. I used to use Hammer's Endurolytes and Heed, until I discovered Succeed's Ultra and S! Caps.
2007-06-10 7:06 PM
in reply to: #837231

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Subject: RE: acclimating to heat?
I have to add a vote for doing shorter runs in the heat.
Based on just glancing at your logs, you do a lot of ~2 mile runs, these would be a great distance for the hottest part of the day.
Save your longer runs for early morning/late evening/treadmill workouts until you gradually acclimate.
I am currently working on the Chicago Marathon training schedule and I do the 3-5 mile runs in the middle of the day but you can bet I did the 8 mile run last night AFTER the sun went down!
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