I'm currently abroad running in 30C weather and it's exhausting. Back home it's 15C and it's only above 20C for maybe 2 weeks in the whole year.
Do you think when I get back it will be easier because it feels so tough in the heat?
I'm currently abroad running in 30C weather and it's exhausting. Back home it's 15C and it's only above 20C for maybe 2 weeks in the whole year.
Do you think when I get back it will be easier because it feels so tough in the heat?
I live in a climate with very hot and humid summers, and the fittest and fastest I feel all year is the first week of real fall weather.
Just keep putting one foot in front of the other. You'll be fine.
Heat training makes you better at running in the heat, but that's about it. It doesn't have the same effects on altitude training as your body does.
Heat training scientifically does not have significant benefits for aerobic fitness. It's useful if you're training for a very hot racing season because your body will be better conditioned to handle those conditions. And it will be easier when you get back because you'll be used to heat and the lower temps will feel even cooler than usual. But no, it's not comparable to altitude training.
I believe that heat training has a certain benefit if you are going to race in the heat. Mostly, heat is a mental obstacle (more so than a physical one) as long as you are properly hydrated. On the other hand, altitude training gives your body a smaller amount of oxygen than usual, forcing your body to become more oxygen efficient.
So, heat training helps mentally (and perhaps injury-wise) and altitude training helps physically.
vaIjean wrote:
Heat training makes you better at running in the heat, but that's about it.
bugattiaron wrote:
Heat training scientifically does not have significant benefits for aerobic fitness.
This is incorrect. Heat training has repeatedly been shown to improve cool weather performance and VO2max, even with highly trained athletes. There was an Oregon study with cyclists a few years back, and I believe a New Zealand study with rowers. Elite athletes in a number of endurance sports have adopted heat training as part of their regimen in recent years.
vaIjean wrote:
It doesn't have the same effects on altitude training as your body does.
True. The mechanisms are undoubtedly different, and they're not fully understood. Heat training will not increase your red blood cell mass. It will increase your plasma volume.
It also anecdotally seems that heat training, unlike altitude training, does not provide the same kind of long term benefits. People do best at altitude when they move there for years and years. Heat training apparently provides more of a temporary benefit that also disappears pretty quickly. This is why heat training is often done during a taper.
There may also be a complimentary relationship between heat training and altitude where you benefit the most from having high red blood cell mass and high plasma volume. Certainly Frank Shorter had a lot of success bouncing between Colorado and Florida.
vaIjean wrote:
Heat training makes you better at running in the heat, but that's about it. It doesn't have the same effects on altitude training as your body does.
I'm not convinced that training at altitude has any more benefit than preparing for racing at altitude. I've often heard that running in heat hinders aerobic training do to having to run slower. Maybe runners should live hot and train cool.
Heavyweight589 wrote:
I'm currently abroad running in 30C weather and it's exhausting. Back home it's 15C and it's only above 20C for maybe 2 weeks in the whole year.
Do you think when I get back it will be easier because it feels so tough in the heat?
I am too lazy to look for it but I read a study by a physiologist 3-4 years ago that claimed that training in heat and more specifically the hot unshaded sun could raise VO2. This group was compared to others who ran identical mileage and workouts solely in shaded areas. There is obviously a margin of error when comparing improvements of different individuals but I found it interesting none-the-less.
Heavyweight589 wrote:
I'm currently abroad running in 30C weather and it's exhausting. Back home it's 15C and it's only above 20C for maybe 2 weeks in the whole year.
Do you think when I get back it will be easier because it feels so tough in the heat?
Yes it will feel a lot easier. But training in very warm weather is too much effort for little gain.
High humidity/dew point has similar effect in that the water vapor in the air displaces 02 and makes breathing more difficult. But the main benefit of altitude isn't the training. It is the adjustment your body makes the other 23 hours out of the day. Unless you live outside, you won't see the same benefit because AC keeps the humidity out of your home/work, etc.
Going from hot/humid to dryer and cooler definitely gives you a boost. We just had our first fall front in TX and went from 79 deg dew point to dew points in the 50s. I was able to run about 1:30 faster per mile without any change in effort level. The problem is that after a few weeks of cooler temps, you adjust and no longer have the benefit of moving from hot to cold.
800 dude wrote:
vaIjean wrote:
Heat training makes you better at running in the heat, but that's about it.
bugattiaron wrote:
Heat training scientifically does not have significant benefits for aerobic fitness.
This is incorrect. Heat training has repeatedly been shown to improve cool weather performance and VO2max, even with highly trained athletes. There was an Oregon study with cyclists a few years back, and I believe a New Zealand study with rowers. Elite athletes in a number of endurance sports have adopted heat training as part of their regimen in recent years.
vaIjean wrote:
It doesn't have the same effects on altitude training as your body does.
True. The mechanisms are undoubtedly different, and they're not fully understood. Heat training will not increase your red blood cell mass. It will increase your plasma volume.
It also anecdotally seems that heat training, unlike altitude training, does not provide the same kind of long term benefits. People do best at altitude when they move there for years and years. Heat training apparently provides more of a temporary benefit that also disappears pretty quickly. This is why heat training is often done during a taper.
There may also be a complimentary relationship between heat training and altitude where you benefit the most from having high red blood cell mass and high plasma volume. Certainly Frank Shorter had a lot of success bouncing between Colorado and Florida.
good info in here - I am capable of googling and digging for these studies, but if anyone has any good studies on hand or in mind and easily available to post, please post them here! I live in DC so summer training here is a major slog and I do feel like right now - the beginning of fall weather - I feel pretty strong. Not sure if it's the effect of several months of higher mileage, or some benefit specifically from the heat training. As someone who does statistics for a living, I'd love to see some studies that involve higher level modeling/analysis that can actually parse out the specific effects of heat training
Heat training makes you better running in heat.
Altitude training makes you better running in altitude.
Both things have nothing to do with each other.
Precious Roy wrote:
High humidity/dew point has similar effect in that the water vapor in the air displaces 02 and makes breathing more difficult.
Breathing is more difficult in those conditions because you are sweating profusely.
Vascular resistance/peripheral resistance is greatly increased. A large amount of blood is directed to the skin for heat transfer to the atmosphere.
You have a limited energy expenditure regardless of fitness or plasma volume or red blood cell volume.
Former ski bum wrote:
Heat training makes you better running in heat.
Altitude training makes you better running in altitude.
Both things have nothing to do with each other.
So those with the resources do both.
the map the territory wrote:
800 dude wrote:
This is incorrect. Heat training has repeatedly been shown to improve cool weather performance and VO2max, even with highly trained athletes. There was an Oregon study with cyclists a few years back, and I believe a New Zealand study with rowers. Elite athletes in a number of endurance sports have adopted heat training as part of their regimen in recent years.
True. The mechanisms are undoubtedly different, and they're not fully understood. Heat training will not increase your red blood cell mass. It will increase your plasma volume.
It also anecdotally seems that heat training, unlike altitude training, does not provide the same kind of long term benefits. People do best at altitude when they move there for years and years. Heat training apparently provides more of a temporary benefit that also disappears pretty quickly. This is why heat training is often done during a taper.
There may also be a complimentary relationship between heat training and altitude where you benefit the most from having high red blood cell mass and high plasma volume. Certainly Frank Shorter had a lot of success bouncing between Colorado and Florida.
good info in here - I am capable of googling and digging for these studies, but if anyone has any good studies on hand or in mind and easily available to post, please post them here! I live in DC so summer training here is a major slog and I do feel like right now - the beginning of fall weather - I feel pretty strong. Not sure if it's the effect of several months of higher mileage, or some benefit specifically from the heat training. As someone who does statistics for a living, I'd love to see some studies that involve higher level modeling/analysis that can actually parse out the specific effects of heat training
This is an interesting study. All of the science is somewhat vague in terms of supposed 'performance enhancement' so please bare that in mind:
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP088544800 dude wrote:
Heat training has repeatedly been shown to improve cool weather performance and VO2max, even with highly trained athletes. There was an Oregon study with cyclists a few years back, and I believe a New Zealand study with rowers. Elite athletes in a number of endurance sports have adopted heat training as part of their regimen in recent years.
The mechanisms are undoubtedly different, and they're not fully understood. Heat training will not increase your red blood cell mass. It will increase your plasma volume.
It also anecdotally seems that heat training, unlike altitude training, does not provide the same kind of long term benefits. People do best at altitude when they move there for years and years. Heat training apparently provides more of a temporary benefit that also disappears pretty quickly. This is why heat training is often done during a taper.
There may also be a complimentary relationship between heat training and altitude where you benefit the most from having high red blood cell mass and high plasma volume. Certainly Frank Shorter had a lot of success bouncing between Colorado and Florida.
Interesting. I'll have to read through the paper and look around some. I'm not against heat training and know that some ultrarunners (Miller, Walms) have used it, but I always figured it was just a psychological thing. I know that Rhonda Patrick has published a lot of stuff on the effects of heat on physiology and recovery - I wonder if any of that stuff translates to acute performance.
yes, no, maybe wrote:
This is an interesting study. All of the science is somewhat vague in terms of supposed 'performance enhancement' so please bare that in mind:
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP088544
Indeed! I was following this issue a few years back, but hadn't seen this one. Apparently "poor man's altitude" isn't so far off.
800 dude wrote:
yes, no, maybe wrote:
This is an interesting study. All of the science is somewhat vague in terms of supposed 'performance enhancement' so please bare that in mind:
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP088544Indeed! I was following this issue a few years back, but hadn't seen this one. Apparently "poor man's altitude" isn't so far off.
Moderate heat n humidity perhaps? But sweating a lot in one hour is not beneficial. It's too much energy expenditure at a much slower pace.
Altitude training has the benefits of cooler temperatures and lower humidity. If it can make you more energy efficient at low Altitude racing, it's working.
How well you run can be affected by how efficient you are at dissipating heat. Training in the heat can make you better at this, so in theory it could make you a better runner once you get to cooler climates. However, some of that might be cancelled out. Reason being, your training will be a lot slower in the heat, so you won't get the same training effect (training at certain paces, training faster, etc).
800 dude wrote:
vaIjean wrote:
Heat training makes you better at running in the heat, but that's about it.
bugattiaron wrote:
Heat training scientifically does not have significant benefits for aerobic fitness.
This is incorrect. Heat training has repeatedly been shown to improve cool weather performance and VO2max, even with highly trained athletes. There was an Oregon study with cyclists a few years back, and I believe a New Zealand study with rowers. Elite athletes in a number of endurance sports have adopted heat training as part of their regimen in recent years.
vaIjean wrote:
It doesn't have the same effects on altitude training as your body does.
True. The mechanisms are undoubtedly different, and they're not fully understood. Heat training will not increase your red blood cell mass. It will increase your plasma volume.
It also anecdotally seems that heat training, unlike altitude training, does not provide the same kind of long term benefits. People do best at altitude when they move there for years and years. Heat training apparently provides more of a temporary benefit that also disappears pretty quickly. This is why heat training is often done during a taper.
There may also be a complimentary relationship between heat training and altitude where you benefit the most from having high red blood cell mass and high plasma volume. Certainly Frank Shorter had a lot of success bouncing between Colorado and Florida.
Interesting. Where the benefits from the study meaningful?
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