1. Start your runs slow and allow time for your body to adapt. This might mean the first 2-5 runs in hotter temperatures and you may need to avoid intensity.
2. Higher temperatures will boost your heart rate, even if you run at your normal pace, so don't be alarmed if you feel this or see this on your heart rate monitor. Slow down and see tip #1.
3. Choose early mornings or later evenings to do your training if possible. Mid day runs are the hottest part of the day.
4. Put more thought into your routes and try to choose shaded or more treed areas. If it's super hot and you have access to a air conditioned treadmill... well - here's another option :)
5. Choose lighter colours and moisture wicking clothing. That said, cotton is know to keep you cool as it retains moisture. This wouldn't be recommended for remote backcountry routes as cotton won't dry as quickly and could leave you chilled if you're stuck in a soaking wet cotton t-shirt when the sun goes down.
7. Stay hydrated. Drink frequently throughout the day and be sure to take enough water with you and consider electrolytes. See the baseline fueling worksheet sent out in week 3 for more information.
8. If you don't feel well, shut it down and reassess the next day. You don't want to push it and risk getting heat stroke or exhaustion.
9. Adapt. Maybe add in some cross-training like cycling or swimming to stay cooler on really hot days.
Scroll the categories below to find information as the clinic progresses.