If you are living in Malaysia, running under this tropical and unexpected weather condition shouldn’t be a surprise for you if you’re an avid runner. We are certainly used to running in the hot, rainy or humid seasons all in one day.
But as the year slowly approaches the hottest season that normally falls on January to March, most runners tend to avoid running during this heatwave. That’s because running in heat is like training at altitude, it is teaching your body to do more with less oxygen.
Well, in this article you will get to know that running slow and easy during a heatwave is going to benefit you in the long run.
As your body learns how to work hard in the heat, it creates adaptation that can make you run faster in cooler temperature which includes the following;
i) Adapt to racing in high temperature
Running in heat helps the body to adapt to the heat or acclimatise. This is especially important if you are planning to run in hotter or warmer climates.
ii) Accelerate overall fitness
A common benefit of running in heat is that this training can speed up fitness gains, even more so than training at a higher altitude. For instance, it increases maximum cardiac output and increases blood plasma volume, both contributing to an increase in VO2Max also known as the maximum rate of oxygen consumption.
Image via : Runkeeper
iii) Increased in plasma volume
Training in heated conditions two or three times a week can help to increase plasma volume known as the liquid component in your blood. When the volume is increased, you can send blood to cool your skin without compromising the supply carrying oxygen to your muscles.
iv) Decreased heart rate
Reason being, your heart doesn’t have to work as hard to keep a steady blood flow, your heart rate will decrease within 5 days of heat exposure. This means that you will be able to lower your resting heart rate, which will help you maintain a strong and healthy heart.
However, consider the following to gain the most and avoid injury from running under heat.
Image via : TrainingPeaks
1. Avoid becoming dehydrated
First, it is important to begin the run properly hydrated. The best way to ensure you are hydrated is to observe the colour of your urine. During the run, it is recommended to drink 6-8 ounces of water or any electrolytes drinks every 15-20 minutes. Lastly, to rehydrate after your run.
2. Use the right gear
When running, try using lightweight, light coloured fabrics to reflect the sun can promote evaporative cooling and reduce irritation from sweat-soaked running gear.
Overall, running during a heatwave is not the most fun season to run, but it’s a great opportunity to challenge yourself. Might be even your new 2023 running goals.
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