Training in the Heat & Humidity
It’s starting to heat up around here and that means bringing exercise - cardio exercise in this case - outside in the heat and worse the humidity.
This makes the movement feel so hard.
But great news! As humans we have this cool ability to adapt to our environments. And the starting point is to understand how the increase in temperatures and humidity can impact you. Then you can work with that knowledge and use it to your advantage!
Inside your body:
As usual your heart will pump the blood bringing oxygen with it to the muscles while clearing out the C02 & waste products that are produced. Your body will increase your cardiac output and your blood plasma volume will increase. This means your body will increase either your heart rate or the volume of blood it pumps per beat.
Our bodies also produce more sweat and you actually will start sweating sooner due to the heat & humidity. This is how your body dissipates the heat - hotter outside = sweat more. And then humidity makes this harder to release the heat from your body.
So basically as the exercise progresses we lose sweat then making our body have to work harder to maintain the same intensity or effort - cardiac drift.
Ways to help your body:
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You can’t change the seasons so here are some things you can do to ease the burden.
Adaptation takes about 2 weeks so start training in the heat early. Don’t avoid it or put it off it will only make the transition harder on your body.
Drink your dang water! All day everyday. Before, during and after your runs or cardio exercise. You’re also going to want to add in 100-200mg/hour as needed of electrolytes depending on how much you sweat. I love Liquidiv - I buy it here.
Eat all the carbs! Make sure to eat carbs around & during your runs or cardio exercise. If your glucose is depleted your muscles will have to work harder.
Run slow, especially at the start. This is to try and prevent your heart rate from drifting as much as you progress in your run. Also take walk breaks as needed.
Use cooling techniques! Ice bandanas, cooling towels (here), putting ice in your water, run on shaded routes, run early in the morning or later in the evenings, etc.
Know the signs of heat stroke! Knowing your personal limits of safely running in the heat & humidity and stopping when you need to too! Running in loops vs long out and backs are more ideal or if you’re like me, I call my fiance if I need a pick up.
Typical signs are: unusual rapid heart beat, dizziness, confusion, nauseous and headache. Also if you stop sweating, get the chills, start throwing up, fainting etc.
In the end, yes it’s frustrating but it’s what’s going to happen.
You are going to be slower .5-1+/mile is fine and to be expected. Your heart rate is going to be higher and your body is going to be working harder. Yes it sucks and you can complain all you want but it won’t change the weather. So just remember, you are ADAPTING to this. You aren’t “unfit” or broken - this is just what happens when its hot and humid out. The summer struggles will pay off in the Fall!
Any Fall race plans?