ADJUSTING YOUR PACES IN THE HEAT 🔥

PODCAST #162 🎙

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If you run your usual paces that you would in perfect temperatures while running in higher temps, you end up racing your workouts and running too hard. This can lead to injury, burn out and performance stagnation. We want to avoid this by adjusting our paces!

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OUR TOP TIPS TO HELP WITH THIS TRANSITION:

✅ Some athletes don’t struggle as much in the heat compared to others. Try not to compare yourself to others!

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✅ Along those same lines, keep a journal for yourself to see how the different factors of heat, humidity, dew point and direct sun affect YOUR performance. You may find you’re more affected by the humidity than heat. Journal after each run about how much slower you had to go based on the weather. This will help you from year to year

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✅ You’ll likely find you don’t need to adjust as much for shorter reps like 400m repeats as you would for longer reps, like 1k repeats. So always keep in mind that longer reps = more pace adjustments in the heat

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✅ Effort is best to go off of (0 being rest and 10 being the hardest you can run) in the heat and just knowing you will be slightly slower. This can carry over into other seasons and will help you get in tune with your body

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✅ Keep in mind that running in the heat is a great mental challenge for you if it’s safe to do so. Remember that you’ll only be faster in the fall for having run through the summer! Trust the process

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✅ Check your ego at the start of your workout! You’ll have a much more positive experience if you expect you’ll need to adjust and be a bit slower from the start

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✅ If you’re analytical, use the online pace adjusters for the heat (Runner’s Connect calculator is one we like to use)! This can give you a good idea of how much you should be adjusting, but don’t worry if you need to adjust even more! Everyone is different and the calculator is just using an algorithm

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We hope this helps! Send us a DM if you have any other questions 💌

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