SPRC Blog

RUNNING IN HEAT: 6 WAYS TO ACCLIMATE June 13, 2018 11:54

Summer is Here!

Tips For Running in the Florida Heat

Blog Post by Coach Jimmy Williams

Summer temps are here and I just wanted to share some tips about how to acclimate to the heat/humidity:

  1. It will take about 14 days of running in the heat for an hour or more for your body to adapt to the heat (cardiovascular adaptations typically start within the first 3-5 Days).
  2. Be deliberate in slowing down during your first few days of running in the heat. Make sure your easy days are extra easy, ignore pace and run on perceived effort.
  3. Do not increase your perceived exertion intensity in an attempt to match your pace during the winter months. A 5k in July won’t be the same as a 5k in January.
  4. Make sure to drink plenty of fluids before a run and consume extra fluids and electrolytes while heat training.
  5. Know your hourly sweat rate and replenish with electrolytes accordingly. Our favorite Gatorade Endurance Athlete, Cody Angell, and myself can help you with this.
  6. Make sure to wear lightweight running apparel (tank tops, shorts, thin socks) that are well ventilated to avoid overheating and soaking up with sweat.

We want all of our Sunny Runners to be safe out there! Happy running!