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 produced an excellent video on What is Heat Training? And why is it making runners faster? that’s worth checking out. Here’s a breakdown of the key takeaways you can apply to your training starting today. Make sure to watch the original for the complete picture.
Key Points
- Heat training (heat acclimation) works by deliberately raising your core temperature during or immediately after a workout. You can do this with active methods (running outside in warm weather, wearing extra clothing) or passive methods (sauna sessions, hot baths).
- The adaptations are significant: you’ll sweat earlier, your plasma volume can jump 4‑18%, your 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 appear in both hot environments (+4‑8% improvement) and cooler conditions (+2‑5%), plus you develop stronger mental resilience.
- Key execution points: drink plenty of water before, during, and after each session; replenish electrolytes; expect your heart rate to drift upward—use HR data, not splits, to monitor intensity; finish with a gradual cool-down rather than jumping into cold water; track your iron levels if you’re aiming for 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 your core temperature, then drop back to Zone 2 for the remainder of the workout.
- Post-run sauna: Head straight into a sauna for 10‑20 minutes right after an easy run or treadmill work, when your core is already elevated. A hot bath works if you don’t have sauna access.
- Warm-up layers: Put on extra clothes for your easy-effort days to keep your core temperature elevated.
- Cool down smart: End with a natural cool-down (skip the ice bath) to preserve the training stimulus.
- Weekly structure: Aim for 2‑3 sessions weekly after the initial 2‑week block, maintaining that same 2‑3 per week afterward for lasting gains.
Closing Note
Try heat training and fine-tune the length and intensity to your own running paces using the Pacing app. The results often show up as improved fitness, better heat tolerance, and faster times—so embrace the heat and watch your fitness improve. 🚀