June 17, 2023

83 - How to Run in the Heat

52 minutes

If you've ever gone out on a day that was notably hotter than planned, you know - heat can RUIN an otherwise great plan. The same plan that worked great at 60 degrees will probably be a complete failure at 90 - tanking your performance and taking away your fun.

This episode is all about heat management. What you can do both BEFORE and DURING your race to help beat the heat.

This is a REPLAY of episode 39, with a short addendum at the end where I provide some additional information.

Edits:

I mentioned a story about a man who lost 12 pounds in an hour. I've mentioned this a couple times, but I hadn't really thought how absurd that number was until now. The 12 pounds part was definitely accurate, the hour part was not. In short, he lost 12 pounds in 90 minutes. More details in the intro.

Near the end I said "Precision Nutrition" when I meant to say "Precision Hydration." Precision Nutrition is a certification I have and Precision Hydration is a company that helps you analyze everything about your hydration. They're both great. PN is probably not all that useful to you though unless your a coach who wants another certification.

Notes:

The difference between "acclimation" and "acclimatization"

What heat adaptation does to your body

Heat adaptation strategies (pre-race)

Heat management strategies (mid-race)

Hyperhydration Strategies

Links:

Blog on Hyperhydration

Hyperhydrating with Glycerol - Journal of the Academy of Nutrition and Dietetics

Salt + Glycerol-Induced Hyperhydration Enhances Fluid Retention More than Salt- or Glycerol-Induced Hyperhydration

Trail Runner Nation 581 w/ Corrinne Malcolm

Science of Ultra 30 w/ Chris Minson

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Want to be able to ask your own questions for this podcast? Head to the Trail and Ultra Running Nutrition group on FB:
https://www.facebook.com/groups/trailultratraining

Thank you for listening!

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By Will Frantz

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