RUNNING HOT! High Heat and Humidity Tips and Training Strategy | Coach Sage Canaday
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- เผยแพร่เมื่อ 17 ส.ค. 2021
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Does your heart need to rest between hard exercise days like a muscle or can cross train just as hard day after day and will upper body cardio improve oxygen transport for running even tho its a different muscle group?
Interesting question. I’ll look forward to sages response. One thing to be wary of is the overall stress on the nervous system. Easy days are non negotiable. Overtraining will result from constant stress on the body.
Yes! I’m not sage, but hopefully my answer helps. You’ll notice after a hard cardiovascular workout that your resting heart rate can be 5-15 bpm higher than normal, this shows that your heart is strained! You’ll also notice that an easy paced effort a day or two after a hard session may yield a slower pace and a higher heart rate. This is yet another sign that the heart is strained. It is important to let the heart recover! If you could go hard every day the best of the pros would be doing it, but instead they have 1-3 hard sessions a week, with nothing but easy miles and strength work in between. Hope this helps!
@@carsonmalleet4367 thanks, i was wondering that myself
In Texas, run before sun comes up and leave the shirt at home.
Amen, topless only
Living in the SE US, heat and high humidity is definitely something to deal with, especially in Aug!
One thing that helps me is that I'll even have my vehicle windows down during my short drive to where I run. A little transition between the house AC and the hell I'm about to face! It really does help! 👍
My method of dealing with the heat is to exercise inside and wait for late fall to start running outside again.
Thank you for answering my question Sage! Honestly, the confirmation that pace will be slower, and real info around adequate hydration make me feel better and more confident. I’m actually looking forward to my long run this weekend, now. Really appreciate it and glad you are feeling better!
Same, it was 31 degrees Celsius in Montreal the other day with like 90% humidity; absolutely brutal. Needed to hear this
Welcome to florida farenheit + 100%humidity. Moving fast in this heat feels suicidal.
Hello from Singapore! The average temperature is 30 to 32 degree Celsius and the humidity is a real pain in the ass. I'm always soaked in sweat after my daily 10k runs. My friend who runs competitively loves to runs in the afternoon when it's the warmest to train for his races and it really gives his performance a boost when racing in cooler climates.
Ur friend will fly when running in the night. I swear🤣🤣🤣
I also practice now in the afternoon at around 4pm at ~32c for that performance boost and I want to get a bit tan so I run without shirt 😂
Hey Sage, glad the recovery is going well. I was wondering if/when you are going to do a recap/commentary of the notable performances from the 2021 Tokyo Olympic marathon men's and women's field?
Nice topic for me. I live in hot, humid Thailand. I get up at 4:30 or 5:00 year-round to run, and for most of the year it's about 80 degrees with humidity above 90 percent at that time. I have gotten acclimated to it, but still my heart rate is higher than it would be in cool, dry weather, and pace does suffer. I grew up in Utah, so my weather was almost identical to yours, Sage. I always considered myself a great heat runner because I could run in 90-degree Utah weather without issues. But when the humidity is high and your sweat doesn't evaporate, it's a whole different story.
Could you do a video about planning your running schedule when not on a specific plan for a race goal? I try to do 2 sessions with high intensity 1 long run and the rest is low zone 2 base distance per week in a 4 week cycle with 1 “easy” week. Are there more strategies or should I just set a goal and train for it following a plan?
Thank you for this video! I live in the Midwest, so a lot of my running is on a treadmill in the winter. I get excited to run outside in the summer, but the heat and humidity is brutal. Toward the end of the summer I’m feeling a little run down. This helped keep me focused. Thanks!
Dump water over heard often. We're in the 80-90% humidity most days here during the summer. Dumping water over head can help at least for a few minutes, no matter what. But really helps if there's even a slight breeze. I've also stopped by a restroom and soaked my shirt and hat, put it back on, and that helps for a bit as well. When i'm at 2+ hours in this weather, I don't give a crud what I look like. I just want to cool off. LOL
This video comes in with perfect timing as I was trying to keep up with a training on the sub 3 schedule and had to cut it short from the intense heat and humidity; which was not easy to do mentally.
Good run, Sage! Great to see you feeling better.
I run during midday in Florida when it’s scorching and humid only because I hate running on cold muscles in the morning. And it’s a oddly a good feeling, running in high humidity for me.
Hi Sage. Do you have any tips for training to run fast downhill? Thanks for all the great coaching tips. 👍😎
Humidity vs altitude. I feel humidity isdefinitely is a lot harder to run then any altitude run. Live in Louisiana and went up to 14,000 feet and I felt necessarily fine. I just can feel light headed
Humidity is a drag while running, but if you don't acclimate to altitude before training there coming down with altitude sickness is a real possibility.
Thanks for this. Great idea
That ice in armsleeves idea is great! It's 88F here today in Boston, so definitely going to try it out on today's run.
I weigh going out and back in, to get the precise water loss. I know my losses based on temp. I record them so I know on race day how much to drink. Also carry 585 mg sodium electrolytes per pound loss. I sweat 14 oz per 10 minutes above 70 degrees. Absolutely must keep hydrated to keep body temp down and heart rate in check
really its more about running during the right time. no race is going to be during noon on august in Florida. Humidity is more than enough to push you when it come to heat/humidity. I could do 12-20 miles run but just at 6-8 am / 7-9 pm. During these runs Id hit 3-5 water fountains on the road and still come back losing up to 9 lbs so doing them at noon would just being both unrealistic and honestly detrimental imo.
still one of the best concepts I got from a Tom Osler running book is that if you dont think you could do your run again it was too hard. Plain and simply, heat included.
Just tips from someone who ran in Key West till I was 18 and then Orlando
Wow don’t go down on fluids more than 2% of body weight. At 4% organs can begin to shut down. You are in danger. Please
I live and train in San Antonio. I will take running at altitude any day over high heat and humidity. When I go out for runs here it’s usually 90° or hotter and humidity varies between 70 and 98%. Recently I went to Idaho to visit family and was running at 8000 feet in 90 degree+ temps. Felt like a walk in the park and was a full minute per mile faster at a lower heart rate and power level than my runs here. Absolutely no comparison between heat and humidity.
I like your answer to this question
I live on the gulf coast. I've found an option for longer training in the heat and humidity is obviously to do a run / walk. The key is to keep the run part at a more normal or even faster pace, but then take your breaks and walk for recovery. The distance of the run vs walk is up to you and your particular fitness level and goals. If you just try to slog and run the whole thing, not only will it be very difficult (physically and mentally), but it will train your body to run very slowly. Just get out there and experiment and make sure you get your hydration, electrolytes, and proper fueling. Finally, thanks Sage for all you do for helping us along in our training!
This is the hardest thing for me here in NJ I’ve been running 80-95 degrees and high humidity all summer. My 10 mile runs threshold are like 7:30 per mile or better in other seasons but in the summer I’m between 9 for tempo and 10-12 mins for easy. It’s a tough pill to swallow but the heat/ humidity/ sun really effect me
It’s frustrating here in the Midwest where it’s high humidity in the Summer and cold and dry in the Winter. Just when you acclimate to the high humidity, it’s back to the cold and dry. Never really getting a good long time to acclimate to the humid Summer where most races are held.
Many thanks, Sage, as someone running in z tropical climate on a daily basis this is exactly the information I was looking for. I do many slow and easy runs, and I do get used to the heat, now running a 21k without water IF I'm previously well hydrated. The only question that I'm still curious about is how we can benefit from heat training, as compared to other extreme forms of training (altitude training for instance). I feel it improves my overall performance, but I wonder how long the benefits last. Ideally I'd like to run a race in a colder or moderate climate after months of training in the heat. Any thoughts on this?
👍 for Sandi
Sage I have been following one of your 50 mile training plans (that includes weekly speed work) for an upcoming race this fall. Some coaches advocate tempo/interval training for long distance ultra races while others do not preferring to stay in the easy/moderate zones. My question is a general one that relates to the scientific/physiological rationale for including regular high intensity efforts and tempo runs in training programs for ultra events that rarely if ever find athletes running at their zone 3 and higher intensities.
TTT: I'm really aiming on getting my 5k down to 20 min and i've seen you've done a lot of training plans for it (been a huge help) but maybe do one on the mental game whilst actually doing your 5k and how to deal with the pain whilst doing it? thanks!
i know im quite late to this video but thanks for this! i just ran a 5k race in SIngapore which is really hot and humid espeically during these few recent months. I'm a pretty experienced athlete but I DNF'ed a race for the first time because I lost coordination and ability to even stand up by myself towards the end of the race (around 1k left). It really sucked but I learned a lot from the mistakes and i think its largely due to a combination of lack of sleep and lack of proper nutrition such as salts and potassium.
Finding out about this going from winter in NZ to heat waves in central Europe. 38°C sucks.
Training question: how do you handle an extended peak or multiple peaks in the same season? I.E. someone who runs their PB race to make it to league/regionals/states but must main rain that peak for even better competition? Is it as simple as just another “cycle” in periodization or is there a physiological peak “window”?
How do you build up mental strength.. sometimes I give too easy.. walk on the long runs and races. then get annoyed knowing I can't run faster.. or keep.going beating the urge not to walk.
Patience, years of training in all weather is what gets us over the mental hump. I used to get frustrated, but learned how much fluid I was losing. I measure my water intake and weight before and after. Electrolyte additives to water, 500 mg sodium per pound of water. Also 60 carbs per hour on long runs. Hang in there
@@alanlierz3745 thanks for the advice. I'm sweet buckets loads when I run.. I will try your tips thanks and see if that works. Thankyou.
Training talk question: Hi Sage, what is the best pace to build aerobic endurance? I am confused by all the different formulas out there (i.e. 220 minus age, Maffetone, conversational pace….etc). I am 50 years old; for me a conversational pace would be around 8:45 per minute. However, at that pace my heart rate is around 155 per minute which is in the “threshold” range, if I go by these formulas. I would appreciate it if you could shade some light on this topic. Thank you!
Sage so my question is, should I follow heart intensity training for Easy, Moderate, uptempo runs etc...or should I stick to the pace of those runs that I have in fall-winter? Because seems the range of my pace changes for these different training for E, M or Uptempo runs.
I bought your training plan for my first upcoming 50 miler and some of the workouts are difficult for days like today in the 80s with 87% humidity. But I pretty much did what you recommended in the 3x15 tempo runs. Ran the first two at about 6:45 mile pace and had to slow down and had little energy for the last 15 min temp run. But what I’m really having difficulty is recovering from the 23-25 mile or 5 hour long runs. I’m not dehydrated and I’m taking in I believe over 900-1000 calories. But I’m still feeling wiped out even the next day, which is something I don’t feel at all during a slightly cooler day.
Ice baths are your friend, you'll reduce inflammation and consequently sleep better with a lower resting hr (high hr while sleeping - body working to cool down) but maybe only once a week the day or two after your long run. Start with 3 minutes and increase if you can
I brought my first GPS running watch in May and brought some expensive plated shoes started running seriously. After running 45-70K per week for 3 month, I was very disappointed I don’t have any improvement in pace to show for. Sometimes I am actually slower than I first got the watch in May at similar heart rate.
Then I realized my fast runs in May were in ideal conditions but now it’s peak summer in Toronto, especially when I run at 6pm, it’s usually 25-30C with 60%+ humidity. I am hoping I can return to my peak performance in October when I run my first half marathon, actually my first race ever. Aiming for 1:40 finish, but I will gladly accept 1:45.
Its 98°outside right now and the dewpoint is 72°And the heat index is 105°at 11a.m.
wish me luck💯
Running twice a day year round in Houston,Texas----well, you can either make excuses or go out & start making the physiological adaptations necessary to survive.
After 5 years of running through the ridiculously hot/ humid summers ,my personal solution is to stagger training venues,strategies & paces ( & drinks)according to weather & perceived exertion levels.
NOT obsessing or sometimes even knowing the ambient conditions psychologically reduces focusing negatively on it.
I've run some of my very fastest 7 mile tempo runs & 50 x's 100 meter uphill repeats in +96 degrees & 90% humidity---only finding out after the fact.
Giving myself a treadmill workout destresses all the variables & controls my favorite one : INCLINE.
Your body( @ least mine) will adapt if given enough time to physiologically reboot itself.
(Now, 80 degrees can even feel cold-hahaha)
I know that the 1st cool day-(70's) will result in hyper-faster aggregated times.
Olympic coaches will tell you unanimously that geography doesn't make the athlete---the training protocols& regimes are the keystones creating performance excellence.
Heat and humidity is no joke here in Fayetteville, NC Humid all day long including nights
Hi Sage, how are you doing? Heard ur not well lately. Take good care of yourself.
Im 43years old n been running for about 4years. Doing 10km and half marathon usually. My practise is usually only 10km and doing 5.30min/km(55min).However when I do half marathon(HM), I wanted to do sub 2hours but I just couldn't do it.
However this year 2021, I've tweaked my practise, having interval 800(x8),tampo 20min(5.20min/km) and I'm doing slow run up to 17km right now. All this 3 is done in a week.
So, do u think I can achieve my sub 2hrs based on above plan. Pls advise. Appreciate.
Its 20 C and 80+% humidity in UK, my runs are really a struggle recently. My experience is that humidity is a big factor when the temperature is above 10 C. At winter everything was fine somehow.
20c and 80 humidity, I want that. In Cyprus we got 30-40c and 80+ humidity too. I will be in Germany at the end of the year and look forward to my performance there.
I like how every video he talks about what he did wrong at college. 😆
hahaha good video and tips. not sure how to digest this information considering im in Singapore and the temperature is always 25-35 degC and humidity is 80%+. i think sometimes we do forget how hot and humid it is here and not stay on top of the situation.
1600m workout plan?
keep an eye on your heart rate during hot/humid days - slow down if it's at the high levels
Looks like a every day at Thailand 😎
Great video! This is really important information to avoid heat exhaustion. I use 1 liter of fluids (50% electrolyte drink) every 3 miles in the heat. One reason I don't like running vests is because it's hard to carry enough fluids. Backpacks are better.
What do you mean by muscle stiffness from the heat?
Any tips on buying the best backpack for running? I was thinking of buying a running vest but I agree with it not carrying enough fluids
@@rmvargas4594 Unfortunately, I have not found a running backpack, and I've tried over 15, not to discourage you. 99% of backpacks are not designed for running.
I'm thinking about having one custom made.
What you want is it to be as light as possible with short straps, lightly padded, that cinch down so you can get the pack higher up on your back so its not on your waist or tailbone.
You don't need a waist belt its just extra weight but a sternum strap is good.
If it is easy access you can just swing it off and grab your bottle and drink while running.
If you find such a backpack please let me know. If you are over 6 feet tall check out some of Black Diamond's lightweight packs. Their straps are too long for me to cinch them down enough, but if you are over 6 feet they might work for you.
And make sure the bottom of the pack allows water bottles to stand up. (So like 4-6" wide on the bottom). Some packs don't have width at the bottom (Salomon backpack) so you can't stand water bottles up in the pack. So annoying.
@@mountainstream8351 I agree, I’ve been running in the afternoon when the temperature and humidity is at its highest and All I can think about is water but I don’t like feeling heavy on my long distance runs
So I’m not a triathlete or anything like that I picked up running due to boxing and Muay Thai and just stuck with it as I got older, I was running my 10 miles today like normal and during my run my body forced me to basically stop twice which really pisses me off when that happens … I had no idea what was going on because I run at night, that is until I get home to find out it’s 90 degrees outside at 11 pm with a 70% humidity rate, in the middle of an excessive heat warning 😂 … I’m like aaaah okay that makes sense
8:23 ICE in the veins
Any tips on how to sweat less? Diet like fat vs carbs or less coffee? I know coffee makes me sweat more but haven't been able to get it out of my life! I live in Hong Kong and 4mths of the year is a real battle🥵🥵
You're supposed to sweat when you're hot. That's how your body says cool. If you don't want to overheat, then you want to sweat
To sweat less you would want to train in a cold, dry environment. If you are training in heat and humidity then an important part of heat adaptation is increased sweat rate - you sweat sooner and more volume. This is part of keeping your body from overheating and it is a good thing. You could try swimming, sweat is less noticeable when you’re wet all over :)
I sweat 14 oz every 10 minutes. I learned how to drink a massive amount of electrolyte water and keep running. Once I drank 18 pounds of water on a 20 mile run. Zero weight gain or loss.
Hii
My question is how the devil are you matey? Much love from the land of song.
Ah but you see I've lived in Georgia all my life and I'm still not acclimated to running in the heat.
Everyone is different and the body can only adapt but so much on a biological level. If you're not acclimated to running in the heat after years it's just your own genetic limitations nothing to be ashamed of and it doesnt mean you cant improve.
I have a pretty good heat tolerance but I transition to an early morning routine in the summer so I can run at a cooler time of the day.
I started training by HR recently so it's even more imperative to run early so I can squeeze the most speed out of my lower Z2.
Once it hits 80-90+, with 60-90+ humidity and the sun high in the sky, I'll only be able to shuffle at a 10.5-11+ minute mile which means I'll just be in the heat longer at the same effort but way more uncomfortable and having less fun.
@@KratosMayhem I've started doing long brisk walks now with my son in a stroller.
Here’s the real answer…. Run in the morning