109: How to Run in the Heat Without Ruining Your Training

Heat can be one of the biggest performance killers in endurance sports and most runners don't give it enough respect until it’s too late.

In this solo episode of the Tribe of Runners Podcast, I dive into everything you need to know about training and racing in the heat. Whether you're preparing for a summer race, training through hot and humid conditions, or simply trying to survive your long runs this time of year, this episode will help you train smarter and stay safer.

I talk about:

• Why heat impacts performance more than most runners realize
• The difference between heat adaptation and heat exhaustion
• Active vs. passive heat training protocols
• How to safely incorporate heat training into your program
• Cooling strategies for both humid and dry environments
• Ice bandanas, arm sleeves, core cooling, and race-day heat management
• Recognizing the signs of dehydration and heat stress
• Why effort (not pace) should guide your training in the heat

The goal isn't to suffer through every run. The goal is to adapt, stay healthy, and give yourself the best chance to perform when race day arrives.

If you're training through the summer or preparing for a race in hot conditions, this episode is packed with practical strategies you can start using immediately.

Find my Personal IG: @itslizmyers

Podcast IG: @tribeofrunners

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