HOW TO RUN BETTER IN THE HEAT: everything you need to know about heat acclimation/acclimatization, heat adaptation benefits, how long those benefits last, passive vs active heat training methods, cooling strategies, and hyperhydration!

KEY TOPICS

• Differentiating Heat Acclimation and Heat Acclimatization
• Methods of Heat Training for Runners
• Benefits of Heat Acclimation for Runners
• Physiological Changes in Heat Acclimation
• Cooling Strategies for Hot Weather Performance
• Hyperhydration Strategies for Improved Performance in the Heat
• Considerations for Individual Hydration Needs in Extreme Conditions

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Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠⁠!

IT'S NOT YOU, IT'S JUST THE HEAT. But WHY do we slow down (sometimes a lot) in hot weather? Coach Elisabeth takes you through the science of hot weather endurance exercise and what's actually happening inside your body when you're going on that hot weather run

Chapters

00:00 - Introduction and Overview

02:26 - Running in the Heat: Performance Impact

05:26 Thermoregulation: Maintaining Core Temperature

08:20 - Hydration: Importance and Individual Needs

14:03 - Exertional Heat Stroke: Risks and Prevention

44:59 - The Importance of Staying Hydrated in Hot Weather

47:48 How Heat Affects VO2 Max and Performance

59:24 Dehydration: A Performance Killer in the Heat

01:08:04 Drink to Thirst or Follow a Hydration Schedule?

01:10:56 Managing Hydration for Optimal Performance in the Heat

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠⁠, or learn from her meticulously researched ⁠⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠⁠!

Is MOBILITY the secret sauce to your running?? In this episode, Dr. Matt Silver, DPT (@alphaprojectphyzio) dive into the science of mobility and tissue quality! We talk about how hip extension, ankle dorsiflexion, and thoracic mobility are KEY for not only performance but long-term running success, talk about tightness - when you need to stretch vs strengthen - AND learn the surprising importance of big toe mobility for that perfect push-off! Plus, Dr. Matt teaches how to use those lacrosse balls and foam rollers properly!

GUEST BIO:

Dr. Matt Silver is a sports physical therapist, running coach, and running form analyst. He founded Alpha Project Phyzio & Performance, where he shares his innovative approach to helping distance runners, marathoners, ultra runners, CrossFitters, athletes, and coaches run better, with less pain, and reach their running goals. He works alongside his wife, Veronica, who is a pelvic floor physical therapist.

Buy: Built to Run

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Visit Alpha Project Phyzio

HOST BIO: Coach Elisabeth is the Founder and Head Coach at Running Explained, 6x marathoner, multi-certified coach, Boston Qualifier, and enthusiastic believer in your ability to turn the impossible into the possible. Whether you're a brand new runner or have been pounding the pavement for decades, she believes there is always more to learn about running and always more that running can teach us about life. C⁠⁠rush your goals with a Running Explained training plan, masterclass, group coaching, or 1:1 coaching⁠⁠, or learn from her meticulously researched ⁠⁠Instagram posts on a wide variety of running-related topics⁠⁠!