Embrace the heat - make or break race day
As we enter into some of the hottest days so far this summer, we thought this would be a good time to point out a few things about heat adaptation and hydration. We see you runners and walkers out there, in this heat and humidity, and we know you’re putting in the work. While it feels rough, your body is making very gradual adjustments that will pay off big time on race day. Those who train on the treadmill in A/C are missing out on this benefit, and there is only one way to get it. Keep reading on our blog on how to tackle and handle the heat this summer!
One of the very first things that happens when you run in hot, humid weather is something called plasma volume expansion. Basically, your body is adding more fluid to your blood (diluting it, so to speak). More blood volume means your heart doesn't have to work as hard to pump blood where it needs to go. Each heartbeat is pushing out a larger amount.
Double Duty: This means your heart can send some to your skin to help you cool off AND also keep your legs fueled, instead of having to choose one or the other. Plasma volume expansion is actually one of the fastest adaptations your body makes, often showing up within the first week or two of consistent outdoor training.
If you are still awake, keep reading, because here’s the catch! Your body can't build that extra blood volume out of thin air; it needs the raw materials, meaning water AND electrolytes, (especially sodium which signals your body to retain the fluid in the first place).
Drink up and get outside: You need to show up to your runs well hydrated since it is literally fueling the adaptation we just talked about. Skip the hydration and you're working against yourself twice: your run feels harder, and you’re slowing down your heat adaptation.
So even at 2-3 runs a week, you're stacking up real, measurable changes every single time you head out into the heat, especially if you're nailing the hydration. It might feel rough right now, but that discomfort is the stimulus your body needs to adapt! When your summer race rolls around you’ll be fully equipped to do your best.
The TL;DR takeaway:
Hydrate early and often. If you chug 10 ounces 10 minutes before the run, that entire amount gets peed out (yes, we went there. No, not there). Sip periodically from the moment you wake up to the moment you start your watch. With hydration, gradual is better than “all at once.”
For runs over 30 minutes, carry water/electrolyte drink or stash some on your route
When you’re miserable, remember misery is a sign you are adapting. On race day you’ll be all the stronger!!!