7 Ways to improve your running fitness in a heatwave if you can’t stand the heat (or the pollen)
Are you a runner who’s struggling with the heat or current pollen levels and you’re worried if you don’t run you’ll lose your running fitness OR be underprepared for your next event?
This round up of outdoor run swap ideas will help you boost your running fitness - even if you worry that without your long runs you just won’t be prepared.
1. Get out for short, quick runs early or late in the day.
You need to think like a dog! If the pavement is too hot for their paws, then it’s too hot for your cooling system. Set yourself a time and a pace, warm up for 5 minutes to acclimatise (don’t skip your mobility warmup too) and challenge your speed.
WHY IT WORKS: During runs your body uses a variety of energy systems. Running fast challenges your anaerobic (no oxygen) lactic energy system whilst running at a steady state is more aerobic so you’ll be getting used to quicker pace and challenging your energy system that will get you up hills, through sprints and help you to get faster.
2. Measure volume of training throughout the week rather than relying on a few long runs.
Spreading your training out into shorter runs doesn’t have to impact your performance on run day. As an example, if you’re used to doing one 5k and a 10k throughout the week, you can break this down into 5 x 3k shorter runs whilst the temperatures are hot without affecting your fitness. In fact, if you do for fast or interval based runs, you’ll improve your fitness too.
WHY IT WORKS: You’ll still be getting the same mileage under your belt and time on your feet. So whilst it’s really hot and your body is likely to overheat (and stop) on a longer run, shorter runs will enable you to keep up with your training volume without risking heat stroke or having to skip training completely because you feel unwell.
3. Swap your run for two wheels, a pool or a brisk walk.
You can still get your cardio in, challenge your heart and lungs AND legs if you swap your run for a different, cooler form of cardio. If you can maintain a longer distance in the shade by cross training (using different forms of exercise) then do it. Just make sure you're maintaining a steady intensity and set yourself a timed goal, preferably the same time you would take to run on that day.
WHY IT WORKS: Cross training is brilliant for minimising injury risk AND challenging your fitness and energy systems plus it’ll get your heart rate up without taking your thermostat up to boiling point.
4. Do leg/running conditioning at home
If you feel cooler at home or in an air conditioned gym that doesn’t have to mean pounding the treadmill to keep up with your running. Running conditioning is a great way to do running specific fitness drills and conditioning exercises whilst elevating your heart rate and getting sweaty. It’s also a great way to work on your problem areas.
Not sure where to start? There’s a great beginner leg conditioning programme on our YouTube channel with progressions. Or book in for a bespoke programming session with Running Expert Chris.
WHY IT WORKS: Leg conditioning and running specific drills will get your legs, ligaments and tendons stronger for longer or faster runs. Increasing your volume of training or speed (faster running puts more load on your tendons and joints) without increasing your strength and conditioning can lead to injury. Running conditioning taught as a circuit will also challenge different energy systems. It’s like a long run without the long run.
Beginner's Running Conditioning Warm-Up (PART ONE)
5. Book in for a consultation with a running expert
Use your 10K run diary space for an online consultation. If you’re someone who always feels they need to be doing something towards their running or fitness goal, get really savvy by booking in for an online consultation. A running expert is very different to a personal trainer. They can look at your latest running data (from Strava or your Garmin), analyse your goals, assess your current speed, pace, gait and movement patterns and put together either a running programme for you or a running conditioning programme. Get in touch to find out how we could help.
WHY IT WORKS: You’ll take out any guesswork. An expert who’s looking at your data can make your training programme work specifically for you. So if you do feel a little behind because of the heat they can set you realistic goals to get you to race day feeling confident and prepared. You don't have to be an elite level athlete to have a personal coach.
6. Start the day with mobility
It might feel like the LAST thing you want to do when you’re missing your sweaty runs but if you’ve got to take a week out for the heat, make it work for you in other ways. Hips, ankles, back and knees need a little extra love, especially as you get older (40+). So start or end the day with a running specific mobility session.
WHY IT WORKS: It won’t get you sweaty but it will put you into the mindset of someone who prioritises their health and fitness and can help minimise your injury risk when you hit the roads again.
7. Try an outdoor/indoor circuit
Try a little interval training for yourself. You could do this in an air conditioned gym (think 2 minutes on the treadmill, squat jumps, deadlifts, press-ups, 2 minutes on the rower, plyometric lunges then repeat). Or you could do this in the shade in your garden or inside with a fan (think step ups, squat jumps, burpees, hops, plyometric lunges, plank walk outs and pushups). You just need a mix of strength and high impact to challenge your body and your heart and lungs.
WHY IT WORKS: You’ll still challenge your fitness, heart and lungs without the long steady state run. Plus you’ll be getting some great body conditioning into the mix.
Want more ideas for getting faster without getting injured? Check out this online workshop available to download: How to fun faster