When you train in warm conditions your body temperature rises. In order to keep from overheating, your body starts to take steps to reduce temperature. The main way the body tries to reduce temperature is by sweating.
Sweating cools the surface of the skin when the sweat evaporates, which causes more blood flow to the skin surface to cool it. More blood to the skin surface means that less blood is available to be used by working muscles and organs. This decrease in blood flow to the muscles means that the same work load will require more effort /energy to reach your goal. It also means that less work can be performed using the same amount of effort.
HOW TO COPE WITH THE HEAT AND HUMIDITY
Trying to train in this condition isn’t going to be very productive. You’ll have to adjust you training routine. Start by drinking lots of water before you head to the gym and carry plenty with you. Drink during your workout and continue to consume more afterwards. More is better than less.
There are several things you can do to help make training in hot weather more productive.
Training Distance:
Cut down on distance: Cut down on the total distance needed in training during the summer by racing shorter distances, choosing to focus on speed rather than endurance during this time of year. The focus on shorter distance in the warmer months is a very valid approach.
Training/Racing Pace:
Slow down: If the distance you run in training for a specific race isn't changing, than it becomes essential to adjust the pace at which you run that distance in the heat. The question: how much should you be slowing your paces? It depends on several factors including the air temperature, the humidity level and how acclimatized you are to the heat.
The higher the temperature the harder the body will have to work to cool itself so the more blood that will diverted away from muscles and to the skin surface. The higher the humidity levels the slower the sweat evaporates which slows the cooling process. Sufficient acclimatization to the weather affects how efficient your body is at this cooling process. Be aware, be in touch with and listen to your body.
Training Time:
If possible, change your time of training to early in the day or later at night to avoid the intense heat of mid-day. Pack extra t-shirts and a sweat towel along with enough water supplies and supplements.
A good workout is made up of lots of successful sets. This might be a good time to change your routine. Do lower reps. Because of the higher temperature, you can drop some warm-up and intermediate and move more quickly to the work sets. Put the most demanding exercise up front in your routine and cut back on the number of the exercises. Stick with core movements and drop most, or all, auxiliary exercises until the weather changes. Shortening your workout by fifteen or twenty minutes will do wonders for your recovery.
It’s beneficial to use this program at least once a year, so why not do it during the summer?
Next week, coach Jimmy Riccicello, gives some more tips on training in the heat and humidity.
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