First Heat Acclimation Run
Workout - First Heat Acclimation Run
- 10min @ 7'00''/km
- 35min @ 6'15''/km
- 12min 30s @ 8'00''/km
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Intro
The Welsh Runner’s What is Heat Training? And why is it making runners faster? is worth checking out. Here’s a breakdown of the key takeaways you can apply today. Watch the original for the complete picture.
Key points
- Heat training (heat acclimation) works by raising your core temperature during or right after a workout. Active methods (running outside in warm weather, wearing extra clothing) or passive methods (sauna sessions, hot baths) both work.
- The adaptations: you sweat earlier, plasma volume can jump 4-18%, heart rate drops at the same intensity, cardiac output improves, and over 3-5 weeks you may gain 1-4% more hemoglobin mass, which boosts VO2max.
- Performance gains show up in heat (+4-8%) and in cooler conditions (+2-5%), plus you build mental resilience.
- Execution: drink plenty of water before, during, and after each session, replace electrolytes, expect heart rate to drift up (use HR not splits), end with a gradual cool-down rather than ice water, and watch iron levels if you’re chasing hemoglobin gains.
Workout example
Adaptation block (2-week intensive phase with 10-14 total sessions)
- Heat bike intervals: ride hard for 5-10 minutes to spike core temperature, then drop to Zone 2 for the rest.
- Post-run sauna: 10-20 minutes right after an easy run or treadmill work, when your core is already elevated. A hot bath works if no sauna.
- Warm-up layers: extra clothes on easy days to keep core temperature up.
- Cool down smart: natural cool-down, skip the ice bath, to preserve the training stimulus.
- Weekly structure: 2-3 sessions a week after the initial 2-week block, then 2-3 per week to maintain.
Closing note
Try heat training and fine-tune length and intensity in the Pacing app. Better fitness, better heat tolerance, faster times often follow.