Summer Training Tips - Andy Dubois
Anyone who lives in Malaysia knows that it can be a challenging time to train. The weather is so hot and humid. Here are a few tips from Andy to help you through your training:
- Accept that you are going to run slower compared to running a same distance in a cold country as it's simply not possible to run as fast in hot humid conditions. It doesn’t mean you are less fit but it's an unavoidable fact. Heat and humidity go up, pace goes down, even for the well acclimatized.
- Whilst hydration is important, body temperature is more important as that's what drives hydration. If you just focus on hydration then you are treating the symptom, not the cause. Do all you can to keep body temperature down. Take frozen water bottles with you for any run over an hour and use it to pour over you to keep cool. On especially hot and humid days, pour over you before you even start, so you start ahead of the game. Take advantage of any stream crossings. A few stops of a few minutes throughout your run will greatly add to the quality of the run.
- Avoid longer / harder runs on really hot humid days. Sustained tempo runs of 30 to 60 minutes have the greatest potential to increase body temperature. If your training calls for tempo runs, break them up with short rests to allow body temperature to come down between efforts. Same goes for any intervals or hill repeats - longer rest / recovery periods help to reduce body temperature.
- Accept that long runs become a logistics operation on how you can carry or obtain enough cold water to keep you going. Plan the night before and freeze water bottles for the next day.
- Try and plan higher intensity workouts during cooler parts of the day. Get up earlier or get a head torch and practice your night running!
- Monitor hydration throughout the day - starting a session already dehydrated is not likely too end well! Then, when you're on the run, drink to thirst - no more, no less.