The Running Channel Podcast 22: How To Run In The Heat
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Jun 17, 2023 They dig into running in extreme heat, covering pacing, warm-ups and when to change race strategy. Practical tips on hydration, cold-water tricks, electrolytes and how to check if you are dehydrated. Smart cooling and recovery methods like showers, ice baths and clothing hacks. Plus funny Strava stories and warnings for spotting overheating and when to stop.
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Sarah's Hot 5K That Beat Her PB Plans
- Sarah described racing a hot 5K where hills, wind, and heat sapped her late-race kick.
- She ran 22:14 after warming with 4x400s and said cumulative heat fatigue killed a PB attempt.
Heat Helps Sprinters But Harms Endurance Past A Threshold
- Heat affects event types differently: warmer helps sprinters but eventually degrades performance as it gets too hot.
- Andy explains a performance curve where PB likelihood rises with warmth up to a damaging threshold.
Adjust Effort And Timing For Heat
- Listen to your body and expect higher heart rates and harder effort when running in heat.
- Andy and Sarah advise lowering pace targets, shorten warm-ups, run earlier, and reschedule long runs to avoid peak heat.