Does Heat Training Make You Faster? 5 Coaching Tips for Hot Runs

Running in hot weather doesn't have to mean slower, harder, or miserable runs!

In this episode, Ben and Anya break down the science of heat training, what's actually happening to your body, why heat acclimatisation can boost your VO2 max, and the 5 practical tips every runner needs for hot weather training this summer.

What You’ll Learn:
☀️ Why running in the heat feels so hard - and why that's actually a good sign
🧠 The science behind heat adaptation and VO2 max gains
👟 What to wear to stay cool, comfortable, and chafe-free
💧 How to hydrate and fuel properly in hot weather
🥵 How Runna's Adapt for Heat feature automatically adjusts your paces
🚨 Safety tips and knowing when to stop

This episode covers everything from training camps and sauna sessions to tan lines vs ice baths - perfect for anyone training through the summer or prepping for a hot race day.

⏱️Timestamps:
00:00 – Intro: A summer special on running in the heat
00:33 – Why running in the heat is hard (and why that's not a bad thing)
00:50 – What's actually happening to your body in the heat
01:27 – How fast heat adaptations kick in (75% within the first week)
01:58 – "A poor man's altitude training" + the VO2 max science
03:13 – Our top 5 tips for training in the heat
03:18 – Tip 1: When and where to run
05:30 – Why some runners chase the heat on purpose
06:25 – The treadmill isn't cheating
06:50 – Tip 2: Adjust your expectations (pace, RPE, and flexing your week)
08:29 – New: Adapt for Heat - how Runna adjusts your paces to the forecast
10:13 – Tip 3: What to wear in the heat
11:50 – Sunglasses, visors, and cooling headband tech
13:03 – Tip 4: Hydration - packs, bottles, and electrolytes
16:19 – How to cool down at aid stations
17:56 – Tip 5: Why fuelling matters even more in the heat
20:21 – Sauna training and cross-training for heat adaptation
22:07 – Safety tips and knowing when to stop
23:39 – This or That: heatwave edition
29:04 – Outro: enjoy your summer of training

Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 web.runna.com/redeem

🎧 Take this on your next run → linktr.ee/runnapodcast

📱
Instagram → @runna
TikTok → @runna
📺 Watch more episodes → @therunnapodcast

Data sources: Runna Customer Product Survey (2026), Lorenzo (2010) via GOREWEAR & Runners Connect - runnersconnect.net/heatacclimatization, The Weather Channel (2025) - weather.com, iRunFar (2021) -irunfar.com/handle-the-heat-heat-acclimation-for-endurance-running