Benefits of training in heat

“Heat training not only does a better job at increasing V02 max than altitude, but it also makes athletes better at withstanding a wider range of temperatures.”

Training in the heat can be very taxing and if you don’t stay hydrated it can be very detrimental to your health. However, if you maintain your hydration levels and take the correct precautions, training in heat can have many benefits.

woman girl silhouette jogger

Expansion of plasma volume

More plasma, results in greater blood volume. This leads to an increase in stroke volume, whilst at the same effort. Essentially the heart can pump a greater amount of oxygenated blood each beat. You will also have a higher VO2 for the same effort. In short, your aerobic power will increase.

Aside from more aerobic power, there are other benefits that come from greater blood volume. It helps reduce lactate accumulation because the extra oxygen leads to less anaerobic respiration. Also, more blood flow to the skeletal muscle can reduce the rate of glycogen depletion. Finally, it helps to lower your core temperature and increase sweat rates due to higher blood flow to the skin. So, the benefits of more blood plasma will significantly improve your endurance performance.

(Trainerroad)

More benefits

Training in heat can also result in; a reduction in overall core temperature, reduced blood lactate, increased skeletal muscle force and surprisingly make a person train better in cold temperatures. In certain studies it has been found heat can mimic the effects of altitude, on aerobic adaptations.

Method of heat training

As the weather changes to increasing temperatures over the summer, you start by exercising in colder hours (mornings) and then gradually add intensity during exercise within the hotter parts of the day. If you do not have hot weather, you can also use extra layers of clothing, which have the same effect.

It is also common to use a dry sauna directly after running. This way your actual training isn’t impacted by the heat, but the adaptations are similar. It is important to not do this type of training on an easy day as the added stress to the body may not provide you with sufficient recovery.

It is recommended that you drink 30 – 40 ounces of electrolyte drink per hour during this type of training.

For our list of 7 ways to be a faster runner click here.

pexels-photo-113734.jpeg
Nike Zoom Fly Fly – Zoomx Finally
Nike Zoom fly 5 Nike have dominated the performance running shoe game since the dawn of supershoes half a decade ago. However, in recent years most top running brands have been catching up. In fact, some areas I would argue other running brands are ahead in …
The Best running shoes in 2022
The Best running shoes in 2022 This is a list of all the best running shoes in 2022, so far. This list will be updated when we believe a new shoe has earned the right to enter the list, so it will always be up to …
Adidas Prime X Review
The Adidas Adizero Prime X may be the best shoe I have ever worn in my entire life. That isn’t an exaggeration, I can’t think of a single shoe that outclasses this shoe for its purpose. And to get the elephant in the room out of …
Where to buy the Nike Streakfly and other new drops
This page will show the best places to buy the Nike Streakfly and other new drops based off your location. For European customers that is March 10th at 8:00 GMT. Most other time zones vary. Nike Streakfly (UK) Nike Fast Pack shoes (UK) Nike Streakfly (Denmark) …
George Mills signs with On running
Goals moving forward with On? The main goal & most important thing is to improve as an athlete, keep learning, progressing and aim to make that step to be able to perform on the international stage regularly and consistently.I believe the opportunities, set up & support …
Adidas Takumi Sen 8 Review
Adidas has been on a complete renovation of their running shoes. Most shoe companies decide to introduce a completely new shoe when coming into the market with super shoes. But Adidas have opted to innovate their current models. Up until this point it was a 50/50 …
114th Millrose Games Preview
The first World tour Gold standard race of the indoor track and field season. The iconic Millrose games looks set to impress with strong fields In every event, including excellent matchups throughout. Men's B Mile   Ryan Adams Atlanta Track Club3:57.66   Abe Alvarado Atlanta Track Club3:59.69   Shane Streich Atlanta …
Brooks Ghost 14 Review
Brooks Ghost 14 Review Brooks Ghost 14 The Brooks ghost has a huge following and it is one of the most popular running shoes on the planet. Popularity isn’t necessarily an indication of a good running shoe, but it certainly shows that runners come back and …
Trackstaa Content
Thank you for showing interest in producing content for our social platforms. As we progress in 2022 we want to focus more on athlete content and we see this as the best way to do that. As this becomes more popular we will be looking to …
Kenenisa Bekele Training
Kenenisa Bekele is often regarded as the greatest distance runner in History with 3 Olympic gold medals, 1 Olympic silver medal, 5 World championship gold medals, 1 World indoor gold medal and an astonishing 12 World cross country gold medals. He broke 4 World records throughout …
Nike’s 2022 Racing Shoe – Nike Streakfly 2022
In this article we take a look and assess the latest information about Nike’s newest racing shoe, the Nike Streakfly. The Nike Streakfly has been rumoured to be released for a long time. This has only increased the anticipation for this fast racing shoe. We believe this …
The Best Running shoes in 2022
In the current running shoe World there are so many new shoe releases, from countless brands, it's hard to stay on top of what's hype and what's the real deal. Also, with prices constantly creeping up, it's important to know the ones worth buying over the …
5 new New Balance running shoes 2022
New Balance have taken 2021 by storm and competing with Asics and Adidas I would say they have potentially had the most successful 2021 in terms of new shoe releases and innovation. The Fuelcell Rebel v2 has pretty much become everyone's favourite none plated shoe and …
Sam Parsons Podcast Quotes
“Long Live TME was built off of this idea, inspired by a lot of the things the guys went through, particularly Brogan…no matter how dead you are, but you still know there’s a true champion inside you, that’s where this comes from.” “As soon as people …
Jacob Kiplimo Half Marathon World Record! 57:31!
Jacob Kiplimo who earned a Bronze medal at the Tokyo Olympics in the 10,000m has shown serious talent in recent years, especially at such a young age. He boasts personal bests of 7:26 in the 3000m, 12:48 in the 5000m and 26:33 in the 10,000m. But …
Christmas gifts for runners 2021
Buying Christmas gifts for family and friends is never easy. Especially when that family or friend is a runner. Fortunately we have you covered, with our top Christmas gifts for runners in 2021! There's a varying price range so you can stay on a strict budget …
12 Mile track workout
This 12 Mile track workout is part of a training block for 10K cross country races and potential Road races in late November and December. I suit high mileage and do not suggest implementing this workout unless you also know that you can; one, handle the …
The 5 Best Running shoes November 2021
In the current running shoe World there are so many new shoe releases, from countless brands, it's hard to stay on top of what's hype and what's the real deal. Also, with prices constantly creeping up, it's important to know the ones worth buying over the …

Leave a Comment

Your email address will not be published.