“This can’t be right,” I thought, staring at my watch after a brutal summer run.
My heart rate was 15 beats higher than normal. My pace was 2 minutes per mile (1:14 min / km) slower. And I felt pretty beat after what was supposed to be a mellow 8-miler.
If this sounds like your recent summer runs Jean, here’s what I wish someone had told me back then: The heat isn’t your enemy. It’s actually an opportunity.
To understand why, we need to first look at what’s actually happening inside your body…
The Science Behind Summer Struggle:
The truth is, your body is incredibly smart. When it’s hot, it prioritizes survival over performance by sending blood to your skin and releasing more sweat for cooling, instead of to your muscles for running.
Dr. Phil Maffetone explains it perfectly: “Heat stress is real… Your body is under extra strain, and your heart rate will rise faster. The trick is to manage it by keeping your effort level steady.“
This means your pace will naturally slow down – and that’s exactly what should happen.
Why Elite Athletes Love Hot Weather Training:
Jason Cherriman, who’s run a 2:21 marathon, shared something fascinating with me on episode #17 of The Extramilest Show. He actually seeks out heat training before big races: “I put on lots of layers and run on the treadmill in my garage. It’s absolutely horrific, but there are sound physiological arguments for doing this.”
Within just 10-14 days, his body adapted to become more efficient at cooling itself.
The result? When race day comes, even hot conditions feel manageable.
NOTE: Don’t overdo it with the heat training. It can lead to serious health problems. Instead, listen to your body and ease into it!
Your 3-Step Summer Strategy:
1. Adjust Your Expectations: This is the hardest but most important shift. Run by effort, not pace. Your watch doesn’t know it’s 90°F (32 Celsius) outside, but your body does.
Dr. Stephen Seiler puts it perfectly in our conversation on episode #50: “Use the early miles as a warm-up, and settle into a pace that feels sustainable.”
I’ve had summer runs where I was 2+ minutes per mile (1:14 min / km) slower than normal, but my heart rate told the real story – I was still getting the aerobic benefits I needed. Many athletes in our Personal Best Program discover this same truth when they start training by heart rate zones instead of pace.
2. Master Hydration: Just staying hydrated is not enough, you need electrolytes too. Sodium, potassium, and magnesium all need to be replenished, especially on long runs!
As hydration expert Andy Blow says, “Hydration isn’t just about drinking as much as possible. You want to find the balance – drink to thirst, but also make sure you’re getting enough electrolytes.” (listen to my full conversation with Andy)
I personally add electrolytes to any run over an hour in summer heat, and I’ve found it makes a big difference in how I feel during and after a workout.
3. Cool Strategically: Small cooling tactics make a huge difference. Pour water over your head and neck during runs, or keep your hands cool by holding something very cool – this lowers your skin temperature and helps regulate your core temperature.
The Mental Game
Here’s the mindset shift that changed everything for me: Every hot, uncomfortable run is building mental resilience.
When cooler weather returns, you’ll feel like you’re flying. That struggle you’re experiencing now? It’s making you mentally tougher for race day.
Remember, walking during hot runs isn’t giving up – it’s smart training.
Cheers,
Floris Gierman
P.S. Our Personal Best Program members get seasonal training adjustments built right into their plans, plus access to our heat training protocols that elite marathoners like Jason use. No guessing about heart rate zones in different weather – we help you adapt your training to perform your best year-round. Learn more at PBprogram.com.
P.P.S. Here are some interesting links :
1. I’ve been enjoying longer sauna sessions weekly, right after my runs. Here is an example on Strava of 20 minutes in / 1 minute out, 3x repeat. Always be cautious and easy into heat training, listen to your body.
2. Save 10% on Path Projects Running Apparel.
3. If you’re looking for an ice bath or sauna, check out my friends at Plunge and get up to $1500 off here.
4. Get 15% off Nutrition and Hydration from Precision Fuel and Hydration
