As autumn marathon season approaches, runners dream of cool, crisp race days, but reality does not always cooperate. Training weeks can be unexpectedly hot, and even the most perfect race-day forecast can surprise you. Heat training can help by intentionally conditioning your body to handle warmer conditions. This approach not only protects you against sweltering surprises but can also unlock extra performance even when the weather is ideal.
Why Heat Training Matters for Marathoners
Heat acclimation involves exposing your body to elevated temperatures to induce physiological adaptations. These adaptations can improve thermoregulation, cardiovascular efficiency, and endurance performance. Research indicates that even short-term heat exposure can yield significant benefits. Heat training strategies, and their associated benefits, usually fall into one of two categories:
Why Heat Train for a Cool Race?
While the benefits of heat adaptations are most pronounced in hot race conditions, athletes can still reap performance benefits even in cooler conditions. In a study by Lorenzo et al. (2010), twelve trained cyclists completed tests of maximal aerobic power (V̇O₂max) and time-trial performance in both cool (13°C, 30% relative humidity) and hot (38°C, 30% RH) environments before and after a 10-day heat acclimation program (∼50% V̇O₂max in 40°C).
The results: heat acclimation increased V̇O₂max by 5% in cool conditions and 8% in hot conditions, while time-trial performance improved by 6% and 8%, respectively.
Heat Training for the Marathon World Championship in Tokyo
Top athletes know that heat training can make a real difference. Earlier this week, Clayton Young finished 9th in the marathon at the World Championship in Tokyo, earning the title of fastest American in the field. Leading up to the race, Clayton used the CORE sensor to guide his heat training, and he shares his approach in the video below.
Incorporating Heat Into Your Marathon Prep
To reap the benefits of heat training without compromising safety:
Start Gradually: Begin with shorter sessions in a controlled, warm environment to assess your body's response. Be attentive to signs of heat stress, such as dizziness or nausea, and adjust your training accordingly.
Monitor Hydration: Ensure adequate fluid intake before, during, and after heat exposure to prevent dehydration.
Cross Train: Incorporate heat training on a stationary bike to avoid adding unnecessary, extra running stress to your body.
Don’t Overcook: Use a CORE 2 Thermal Sensor to monitor your thermal vitals and ensure you are getting the appropriate amount of heat stress. More is not necessarily better.
Check out the resources below to get started with CORE and heat training:
