When there is no way to avoid summer heat, Behm says it is important to have solutions and strategies in place.
“We have tents providing shade on our track, cool fluids readily available, periodic rehydration breaks during practice, electrolyte packs, and an athletic trainer on site,” he said of helpful precautions.
Though heat stress and heat stroke are common acute issues seen with training in the heat, Chapman says there are a few benefits that can come from it.
“Benefits of training in the heat are related to acclimatization,” Chapman said. “The biggest one is an increase in plasma volume, which is the watery portion of the blood. This can increase as much as 20% in just 5-7 days of training in the heat. For many athletes, especially endurance, this will help cardiac function.”
While some runners thrive in the heat, all runners are different in training and adapting to weather. Chapman stresses awareness and forward planning as keys to having a successful summer of training.
“The most important thing to know when facing hot temperatures is to be prepared,” he concludes.
LEARN FROM EXPERIENCE SUMMER TRAINING TIPS
RYAN HALL
American half-marathon record holder; two-time marathon Olympian
“I like to get up really early to beat the heat. I would rather get up at 5 a.m. and have a quality workout then sleep in a couple of extra hours and battle the high temperatures and run slower times for my workout. However, on my easy days I like to sleep in and practice running in warming temperatures.”
BERNARD LAGAT
Holds seven American records; two-time Olympic medalist in the 1,500m
“Limit your exposure to the extreme sun and heat during the daytime. In Arizona, that sometimes means 9 a.m. to 6 p.m. I typically stay indoors and if I were to be outdoors, I'm always in search of shade with a water bottle in hand.”
Kirby Lee SANYA RICHARDS-ROSS
American 400m record holder; 2008 Olympic bronze medalist; 2009 World Outdoor champion
“Just because it's warm outside, doesn't mean your muscles are. When it's hot outside we tend to think that our muscles don't need as much stretching and pre-workout preparation to operate safely at the optimal level. That’s not true. Warming up properly is as important when temperatures are high.”
ROB VERSAW Advice from a USA Track & Field Facebook follower
“Before races I wear an ice cold wet towel on my head. On training runs, my training buddy and I grab ice cubes in each hand. It helps keep the body temperature down.”
BRIAN AGEE Advice from a USA Track & Field Facebook follower
“During the hot summer months, if I ever get stuck doing a workout after 8:00 a.m., then I hit the trails and let the trees shade me from the sun.”