Heat Acclimatisation Training, do we need it?

Heat Acclimatisation Training, do we need it?

Here in Malaysia, and I suspect throughout much of South-east Asia, it is normal that events begin well before sun-up to avoid the heat of the day.

However, for ultra-distance runners it is highly unlikely that you will avoid the sunshine hours, and summer runs in other parts of the world will, by definition, be in the heat.

So, should we include some running in the heat as part of our training?

For me, the answer is a resounding yes!

You would not run a trail event without training on trails, nor run an ultra by just training on ten kilometre runs. So, why would you dream of running in the heat of the day without training in those same conditions.

Even during free-running, out of training fitness maintenance, I include at least one long heat run per month.

Much like any other form of training, it is not necessary to train in the heat for the same length of time that you expect to have to endure in your race.

A marathon runner should not include full distance training runs in their preparation, seventy-five to eighty percent distance would be the normal maximum training run.

Much the same goes for heat training.

My upcoming one-hundred mile event will give me the full twelve hours in the sun so my training will build to around a four-hour daytime run.

Like distance the length of time should start lower and build to your target time.

First heat training run of my current training block for the Ultron Route 68 100 miler.

Here are some tips for successfully incorporating heat training into your schedule.

1. Do not make the mistake of thinking heat training is about temperature! Heat training is time spent running in the sunshine, it is the burning of the sun that debilitates you, not the temperature. Running pre-dawn and post-dusk at high temperature will not do the job.

2. Ensure you are well hydrated before your run. I like to start hydrating at least an hour before I intend to start. Sip for an hour, do not gulp a large quantity just before you run. During your run you will lose a large quantity of your bodies salts, so it is good to increase your salts intake by taking 500ml of water containing High 5 Zero Electrolyte.

3. Use sufficient sunshield cream.

4. Carry more fluid and fuel than you think you may need.

5. Hydrate well throughout your run, drink to thirst and sip, do not take in large volumes of fluid in one go. It is advisable to use an electrolyte fluid such as High 5 Zero, with or without caffeine.

6.

Run to an energy fuel plan, you should use your training runs to perfect this. Fuelling is highly individual so experiment until you find your fit. I carry fuel but rarely use any for anything under twenty kilometres of easy running or fifteen hard kilometres. Over that I would fuel with a High 5 Energy Gel as I start, this will kick in as you use up your blood sugar supply, then every forty-five minutes I take a High 5 Energy Gel with Slow Release Carbs.

7. Make all your heat training runs easy to moderate effort.

8. Run into the setting sun. Your warm-up run should be included as part of your run. If your heat training requires two-hours start your run two-hours and fifteen-minutes before sunset, start earlier as your required time increases.

Happy Running

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