Train for the HEAT

If you’re training for a summer race, you need to train for the heat just as much as you train for the distance.

Too often, athletes blame poor performances on the weather.

🥵 "It was too hot.”

🙂‍↔️ "I just don’t do well in heat.”

Sound familiar? The reality is, heat doesn’t discriminate - iit reveals who prepared, who respected it, and who adapted.

Here’s the truth: You can get better at racing in the heat. But it takes intention.

➡️Heat Training Is a Skill

Start by acclimating gradually. Train in the heat 5–7 days in a row, during low intensity workouts, to trigger adaptation. You’ll sweat sooner, lose fewer electrolytes, and lower your heart rate response. It’s uncomfortable but so is race day.

➡️ Hydration Is a Strategy

Drinking more isn’t enough. Know your sweat rate. Replace what you lose, fluids and electrolytes. Train your gut to handle fluids and electrolytes under stress.

➡️ Mindset Matters

Heat strips you down - mentally and physically. Your pace slows. Heart rate spikes. Legs feel dead. Good. Learn to keep going anyway. Learn to manage effort, not numbers. Racing in the heat is about problem-solving, not panicking.

➡️ And On Race Day....

Start conservative. Stay controlled early. Use ice, water, and cooling when you can. Stay present. Everyone slows. The ones who succeed? They slow the least because they trained smart and stayed mentally tough.

You don’t need cooler weather - you need better preparation. Make the adversity of heat your advantage. Before you know it, you'll look at forecast for race day thinking: TURN IT UP, I'm ready for it. 🔥

@margie.guth nailing her 5K goal on a hot day!