Hey everybody and welcome to the Run to the Top Extra Kick daily podcast.

My name is Hayley and I'm one of the coaches here and

run as Connecticut. I hope you all having a great day with some great weather as

I am and I hope you're keeping busy and enjoying your running. Today's episode is about how to cope with

racing in the heat. Now I know that we've done a couple of podcasts on training in warmer

weather before but this one is just a bit more specific to racing in the heat and

is a bit of a refresher for you guys on how to cope with the warmer weather.

I'm sure you all know that running in the hot anti-human conditions can present an added challenge to your

training and racing and for most of us the increased temperatures make running at the

same pace feel a lot more difficult. Whilst we can't completely take

away that effect, there is plenty of things we can do to make the warm weather a

bit more bearable and you know we all have to deal with the warm weather in our races

so those who cope with it best will beat the competition basically so it's good to be prepared. So here are my top tips for making the heat work for you.

Firstly, it takes some time to acclimatize because your body is pretty awesome. Given enough time in a time

and a gradual approach it'll adapt the demands that you put on it.

It takes about two weeks for your body to become more efficient at running in warmer weather.

But even if your race is less than two weeks away,

you've still got time to get this process started.

Even if you only have a week or so,

your body can still do some significant adapting in this time.

So, do some of your training runs in the warmer weather.

Don't go crazy and definitely don't want to make yourself ill or make yourself over-trained before the race, but equally don't avoid running in the warmer weather.

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