Hi there my running friend this is Coach Claire Bartholic, the Planted Runner, and this is the

Run to the Top Podcast, one of the first and only running podcast dedicated to making

you a better runner with each and every episode. We are created and produced by the

expert team of running coaches at runnersconnect.net where you can find the

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Summer is officially here in the Northern Hemisphere.

Summer is officially here in the Northern Hemisphere and while longer days leave

lots more time for running the sun, heat and humidity can make running miserable

but unless you'd like to spend the season on a

treadmill in the air conditioning, learning to adapt to the heat is your best option.

The good news is that all your sweaty work this summer will pay off with faster times in the fall

when things cool off a little. Today I'd like to first get into the science of

what is happening when you run in the heat and then offer some suggestions that can help you train

this summer more effectively despite the temperatures.

Heat and humidity impact performance both in the short term and the long term.

As you begin to run in the heat, the ambient temperature starts to heat you up in addition to the heat that you're creating from

running. Add in direct sunshine radiating heat on your skin and you've got a

trifecta of heat generation. Soon your overall body temperature will start to rise. Just like

when you run a fever the higher your core body temperature the worse you're going

to feel. In an attempt to cool you down,

your heated blood is diverted to the skin and you start to sweat.

...