s4/e23: Heat Series Part 1: Why Running in the Heat Slows You Down So Much

The Running Explained Podcast

Running Explained

Sports, Running

4.6 • 534 Ratings

🗓️ 27 June 2024

⏱️ 75 minutes

🔗️ Recording | iTunes | RSS

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Summary

IT'S NOT YOU, IT'S JUST THE HEAT. But WHY do we slow down (sometimes a lot) in hot weather? Coach Elisabeth takes you through the science of hot weather endurance exercise and what's actually happening inside your body when you're going on that hot weather run

Chapters

00:00 - Introduction and Overview

02:26 - Running in the Heat: Performance Impact

05:26 Thermoregulation: Maintaining Core Temperature

08:20 - Hydration: Importance and Individual Needs

14:03 - Exertional Heat Stroke: Risks and Prevention

44:59 - The Importance of Staying Hydrated in Hot Weather

47:48 How Heat Affects VO2 Max and Performance

59:24 Dehydration: A Performance Killer in the Heat

01:08:04 Drink to Thirst or Follow a Hydration Schedule?

01:10:56 Managing Hydration for Optimal Performance in the Heat

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠!

Transcript

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0:00.0	Welcome to the Running Explained podcast. I'm your host, Coach Elizabeth. When I started running at the age of 29, I had so many questions and what felt like nowhere to turn to for answers. So now I'm here to answer all your questions about running and running adjacent topics to help you become a better, smarter, more knowledgeable runner. Whether you're brand new or you've been doing this for a while,
0:21.6	there's always more we can learn about running. Greetings my runners and welcome to the Running Explain
0:26.6	podcast. I'm Coach Elizabeth back again for a solo episode, part one of two parts. So if you have
0:35.2	been listening to the podcast for a while or maybe you've been listening more recently, but decided to dig back and start around season one, you may have remembered that I did an episode in season one called Running in the Heat.
0:46.1	And it was all about running in the heat.
0:48.2	And I'm actually, I think that episode does a great job.
0:50.8	It's comprehensive.
0:52.2	It talks about a lot of important things. But two things to
0:56.0	note, I have learned a lot since then. Not to say that anything that I said in that episode was
1:01.2	necessarily wrong, but I know more now. There has been more research that has come out now
1:06.9	since I've recorded that episode. And also my microphone is better. So it sounds better. So I am going to do
1:13.4	an updated two-part because this is a gigantic topic, two-part episode on running in the heat
1:21.4	and the two parts are broadly split into part one, which is today, is running in the heat, performance in the heat,
1:31.4	what happens, how running in the heat is different and what running in hot weather does to
1:36.9	you physiologically and what the results are and how it's different. Part two is going to be heat
1:44.0	acclamation, heat adaptation, how to, the science of
1:48.5	how you adapt, can adapt, become heat adapted, heat acclimated so you can perform better in the heat.
1:56.6	And like, yeah, there's some overlap. But it would honestly, the way that I would like to talk about
2:02.6	these topics, the depth and the breadth of them, I feel it would be a disservice to try to cram all
2:08.5	of it into one episode. And I could do it, but it would be a very long episode. And I know that while
2:14.6	some of you are fans of multi-hour podcast episodes, you tend to seek those out separately, right?
2:20.7	So when you are here, you are looking for episodes in the roughly 60 to 70 minute range or the length of many of our typical weekday runs or to get you through a good chunk of maybe your weekend long run. So that is what
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