Heat training: how to go about it?
Summer is just around the corner, and despite the happiness the sun brings to our daily activities, it can also inflict an extra challenge on our workouts. BougeBouge has put together a guide to help you train in the heat. So this summer, nothing can stop you!
Of course, at first, training in the heat seems like a chore fraught with suffering. The good news is that the body adapts to the heat, and once adaptation is complete, performance is enhanced. So your efforts won’t be in vain!
That said, the mere prospect of improvement isn’t always enough motivation to push our limits in hot weather. That’s why we’ve prepared three key tips to make your running or walking outings in the heat more enjoyable.
1. Hydration
First of all, as obvious as it may seem, hydration is key when training in the heat. The common mistake is to prioritize hydration during training sessions, but neglect it outside of them. Many people forget to hydrate properly before and after training sessions, which is detrimental to the workout itself. In fact, by staying well hydrated all day long, your body will be able to sweat during your workouts, a process which evacuates heat, and recover better afterwards. So, by maintaining a water intake of between 0.4 and 0.8 L per hour, every workout will become increasingly comfortable.
2. Nutrition
Next, don’t forget to supplement your drinks with carbohydrates and electrolytes! Water is crucial for training, but it can’t do everything on its own… Electrolytes help maintain the perfect balance in the body. As a sweat regulator, they enable the body to retain the optimum amount of water. What’s more, carbohydrates are a short-term source of energy, enabling your muscles to get the energy they need to perform the required effort without drawing on your reserves. In short, by consuming sugars and electrolytes, you ensure that you give your body the tools it needs to function properly, and optimize your energy so that it’s used for training rather than maintaining basic functions.
3. Adaptation
Finally, be easy on yourself. Heat training isn’t easy, but it’s worth it! Adjust your goals to the temperatures. If you had intended to run 6km in 30 minutes, but the heat is affecting you, maintain the 30 minutes of physical activity, but adapt your speed. Maybe 5km in 30 minutes in the hot sun is just as good as the 6km you originally planned. Keep your focus on time rather than distance and, over the weeks, distance will increase on its own as your body adapts to the heat.
All in all, heat training is a process of adaptation in which you have to listen to your body and respond to its needs. However, like all hard work, it’s also very rewarding, enabling you, in the long run, to lower your heart rate and exercise body temperature for the same outside temperature. Don’t let the heat get you down this summer, and surprise yourself this autumn at BougeBouge events!
- BougeBouge Verdun Marathon
- BougeBouge uOttawa
- BougeBouge Wakefield
- BougeBouge Rivière-des-Prairies Pointe-aux-Trembles
Share your summer achievements with us on social networks using #bougebouge.
Best wishes,
The BougeBouge team