Heart Rate Training and Summer Training Tips
With the arrival of summer and its high temperatures, it's essential to adjust your training plans accordingly. Let's discuss how to improve heart rate training during the hot summer months.
3 Key Tips to Improve Heart Rate Training in Summer:
- Acclimatization: It takes about two weeks to get used to hot weather if you are transitioning from a cooler climate. Gradually increasing your exposure to the heat can help your body adjust.
- Hydration: Staying well-hydrated is crucial for effective training and preventing cardiac drift, where your heart rate rises and doesn't come back down.
- Timing: Schedule your runs for early in the morning or late in the evening when temperatures are cooler to avoid the midday heat.
Understanding Cardiac Drift in Running
Cardiac drift occurs when you maintain the same running pace, but your heart rate gradually increases and doesn’t return to normal. This phenomenon is often caused by dehydration and high temperatures, and it can affect both tempo runs and long runs.
How to Address Cardiac Drift
- Hydrate Well: Drink plenty of water and bring some with you on hot days.
- Run Loops: Plan routes that allow you to loop back to a water source frequently.
- Optimal Timing: Run early in the morning or late in the evening to avoid peak heat times.
Following Heart Rate Guidelines in Summer
When running in the summer, it's important to adjust your training to account for higher temperatures. Here’s how to follow heart rate guidelines effectively:
Example: If your max heart rate (HR) is 200 and your coach suggests running at 70-75% of your max, aim for a heart rate range of 140-150.
- Start Gradually: Begin your 60-minute run with a heart rate of 140. This allows you to have a 10 bpm range to work with throughout the run without needing to slow down significantly.
- Build Up: In the first 10 minutes, let your heart rate naturally rise to 140. Over the next 50 minutes, maintain your heart rate at 140 or let it gradually increase to 150. If done correctly, you should be able to sustain the same pace without much slowing.
- Gentle Increases: Always reach your target heart rate gently, without forcing it.
Benefits of Heat Training
Training in hot conditions is similar to high-altitude training, providing unique benefits:
- Slower Pace: Expect to run about 5% slower than usual, which helps prevent overexertion.
- Heart Rate Training: Using heart rate guidelines ensures you don’t run too fast, making your training more efficient and safe.
Best Clothing for Summer Running
- Light Colors: Wear light-colored clothing, such as white or light orange, to reflect heat.
- Lightweight Fabrics: Choose lightweight, breathable fabrics to stay cool.
- Avoid Dark Colors: Dark colors absorb more heat, making you feel hotter.
Dealing with Slower Paces
It’s normal to run slower in the summer due to the heat. This doesn’t reflect your fitness level but rather the challenging environment. Stick to heart rate guidelines, and when cooler weather arrives, you'll notice an improvement in your pace.
Running When You Can’t Avoid the Heat
If family obligations prevent you from running early or late, a treadmill can be a great alternative:
- Treadmill Benefits: The treadmill offers a controlled, cool environment, ideal for speed and tempo sessions.
- Combine Indoor and Outdoor Runs: Use the treadmill for intense workouts and run outside for easier sessions.
Comparing Treadmill and Outdoor Running
Combining treadmill and outdoor running can enhance your training:
- Quality Workouts: Use the treadmill for high-quality workouts when it’s too hot outside.
- Heart Rate Monitoring: Regardless of the environment, heart rate training allows you to gauge your effort and achieve your fitness goals effectively.
By following these guidelines, you can safely and effectively train through the summer heat.