by Harry Neuhaus
Editor’s note: Sometimes runners neglect heat training over the winter. And the first warm days of spring make them realize they’re not prepared for their upcoming marathon. We asked long-time running coach Harry Neuhaus for a simple heat adaptation plan that can be started 5 weeks before your race. It’s meant for runners new to heat training.
The basics of heat training
Train with several extra layers of clothes, or train in heated environments (sometimes with an extra layer). Also, sit in a sauna or take a hot bath post-workout (remove the extra layers prior to entering the sauna).
The key is to be consistent and stick with the adaptation. It doesn’t take long to begin to detect physiological improvements, and these benefits can be used to race better, regardless of expected weather.
Marathon heat adaptation plan
This strategy works for those who have 5 weeks or less until race day. We will strive for at least 10 days of daily heat exposure, and up to 14 if we can. Given the short amount of time we have until race day, you will need to spend lots of time running on a treadmill and spending time in a sauna or hot bath.
Session Types: Options include running in hot conditions for 60–90 minutes or using a dry sauna/hot bath for 20–30 minutes right after a workout.
Training adjustment: Reduce overall training load during the acclimation period to prevent overtraining, as heat stress is an added burden.
Maintenance: After Phase 1, maintain adaptations with heat sessions every two–three days.
Nutrition: Prioritize hydration and electrolyte management throughout the process; monitor closely for adverse effects like dizziness or nausea.
Phase 1: Week 1
Active heat sessions
- At least three of your weekly runs lasting more than 40 minutes and up to 120 minutes should be indoor with extra layers. (i.e. whatever you’d wear for an outdoor run in dead winter in Alaska. ) If outdoors, then wear even more layers. You’re looking for a Heat Training Load
- During these runs, use your CORE sensor and maintain a Heat Strain Index between 3.0 and 6.9. Accumulate a Heat Training Load between 5 and 10 for each session.
Passive heat sessions
- Follow up 2 or 3 of your normal runs with at least 10 minutes in the sauna or 10-15 minutes in as hot a bath as you can manage (keep doors closed in bathroom to minimize hot air loss). Increase your time in the sauna/hot bath a few minutes each time.
- Use CORE’s Passive Heat Calculator to record your session. Try to accumulate at least 2–4 Heat Training Load points for each sauna/bath session.
Phase 2: Weeks 2–4
- For the next 3 weeks, continue doing three of your weekly runs with extra clothing. Each heat session should yield a Heat Training Load of 5–8.
- You don’t need to do the sauna/hot bath, though it could benefit if you do it for 5–10 minutes after each run.
Phase 3: Race week
- In the final week before race day, do two of your runs with extra clothes but keep them to 30-40 minutes.
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Don’t have any heat exposure within four days of the race.
About the Author - Harry Neuhaus
Harry Neuhaus has been running since 2010, starting with a couch to 5K program in January and running his first New York City Marathon that November through Team for Kids. Since then, he’s run multiple marathons and countless other races. He was one of the first NYRR TFK mentors and has been coaching since 2012. He was a former pacer for NYRR half-marathons. He’s an RRCA and VO2 certified coach as well as a USA Triathlon Level 1 coach.