5-Ways To Train For Distance Running During Extreme Heat

I live in a part of the US where it’s normal to experience extreme heat during the summer, ranging from June through the end of August..into September.  So while high heat is normal, sometimes we get a dreaded heat dome or periods of extra heat.  In these conditions, no matter who you are- there’s a point when running outside becomes dangerous and you need to either rethink the workout plan or take precautions to circumvent the heat.  In general I think temperatures above 95° degrees should warrant an alteration in workout plans for hikers or outdoor athletes not conditioned for heat training and anything above 100° degrees warrants changes in workout plans for anyone/everyone.

So, how might you keep up those quality workouts in preparation for long distance running in extreme heat? Keep reading:

[Before reading more, understand these are my suggestions and opinions only.  I am not a running coach, doctor or exercise expert.  Take my word dribble with a grain of salt.]

1.  Slow Down:  Yep, I mean it.  In the heat, SLOW DOWN and you might be better off.  Even in perfect conditions, I’m still trying to lay down a running base, so I’m damn slow anyways.  But in the heat, I run in places where I have bailout options (like my local park) and I make sure to monitor myself more carefully.  This week, I got out for one afternoon run while  the kids did karate and made it a whole 1.7 miles before I knew the 101° degree temperatures I was running in during the afternoon were just not gonna work, so I decided to make the best of it and watch the karate practice instead.  It’s ok….you can do this too!  – Another case in point with this heat thing…I was doing hill repeats on a short but knarly hill/mountain we have locally and on the way back down hill repeat # 1 saw someone I recognized.  He stated he had only stopped running once but was completely haggard.  I jetted back down the hard packed but technical trail, got some water then started back up for a second repeat, knowing I was hot but not going to run the whole thing.  I’m OK with hiking/walking uphill and do it quite often.  My friend came back down the mountain, commenting that he was surprised to see me walking.  I told him it was ok by me, as I was doing repeats.  The purpose of the hill repeats wasn’t just to get the uphill strength training; for me it was also to run the crap out of myself downhill to build downhill leg strength too.  But since we were on a very exposed, hot hill with lots of vert and technical rocky trail, I don’t think there’s anything wrong with slowing down and not becoming the rescue waiting to happen.  I used to be on Joshua Tree Search and Rescue (JOSAR).

2.  Treadmill:  Yep, that’s right, I’ve said the treadmill word out loud.  I was surprised when the running stud at karate told me that she works out on a treadmill on a regular basis to get ready for ultramarathon.  She said with full time work, time with family and the extreme temperatures we have in the summer, it’s a bear to get in a decent workout even if you get up early in the mornings to get out the door.  I agree.  So, treadmills are an option in the convenience of your own home or gym and temperature/environmental factors are not as much of an impediment. (Like the heat and blowing sand/dust/smoke we have in the area on a regular basis…a real paradise)

3.  Get Up Earlier (Get Ass Out of Bed):  That’s right, in extreme heat conditions mornings are always cooler and may provide enough of a window to get in a decent workout/trail run before the more extreme heat closes in.  I’m not a great morning person so I’m still trying to work toward this one and be better, but you will probably have alot more discipline than me and get every one of your workouts in on time and on mileage.  I hate you….in a nice way-Example:  I was at work and met folks up in the local area at a retailer conference for Hoka (running shoes).   One of the folks I was chatting with casually mentioned that his companion (an elite level trail runner) had gone out that morning and gotten in an 18-mile morning run.  I was floored, as it was starting to get pretty hot, but she had gotten up early and knocked it out. 

4.  Go somewhere cooler:  Ok, so you live in a really, really hot climate but you still want to run outdoors and run trails.  Option:  Move somewhere cooler in the mountains and workout all you want.  Or perhaps do what I’m considering.  I live somewhere close enough to large mountains that I can drive to several trailheads within a couple hours, allowing me to get in long distance hiking or running to my heart’s content.

The point is that you might have to go seek places to run where there’s less heat and more shade/trees ect.  Don’t be afraid of this option, I’m gonna try it.

5.  Cross Training:  Yep, it’s not the same as running but can be very effective in preventing boredom, injury prevention and give you the ability to train in either very cold or very hot conditions, as you can very effectively cross train indoors.  What do I mean by this?  

-Swimming- Very, very good non-weight bearing exercise that will keep up aerobic capacity and keep you toned, fit and interested.  And, can be done outdoors in high heat and or indoors if you have really cold conditions. 

-Gym- Weight Lifting (Core) or Elliptical-  There’s endless possibilities for strength training during high heat conditions in the gym, I’m not going through all the various benefits to getting into the gym and knocking out a workout.  Plus, the gym is usually cooled but also has options if you really do want to HEAT train safely, like sitting in the dry sauna and soaking up the heat.  

Ok, those are my top five ways to knock out some mileage in super hot conditions like we have right now.  Uggghh, so now I just have to go take my own advice and get the miles done!