TRAINING WELL IN SUMMER: HOW TO MANAGE THE HEAT?
The warmer weather is finally here, and with it, the urge to pull out your shorts and colorful T-shirts for a run. Whether you're new to running or preparing for a back-to-school event, summer can seem like the perfect season. But between the heatwave and the scorching asphalt, it's best to adjust your plan a little.
Why adapt your training in summer?
The hotter it is, the more the body heats up, and to avoid overheating, it sweats more. The result: a loss of water and electrolytes, essential for performance and recovery.
There's no question of stopping everything, but ignoring these signals exposes you to fatigue, heatstroke, and a more complicated recovery. Adapting your training isn't about regressing; it's about going further, for longer.
How to adapt well?
● Lighten your pace : Don't set off too fast. Adapt your pace from the start according to the temperature.
● Extend recovery times : Give your body time to cool down between workouts, especially during interval sessions.
● Choose your times wisely : early morning or evening. (Note: Avoid intense sessions after 7 p.m. if you are sensitive to sleep.)
● Look for shade and coolness : wooded parks, courses near the water, or even a treadmill in an air-conditioned room if necessary.
● Hydrate! Bring water or locate public water points.
● Split up long outings : half in the morning, half in the evening if necessary.
● Consider cross-training : swimming, cycling, or even hiking to replace or complement certain sessions.
● Adapt your equipment : cap or visor, light and technical clothing (no cotton!).
Acclimatization: How long does it take to adapt?
Good news: the body adapts. About 7 to 10 regular sessions in warm conditions allow the sweating mechanism to become more efficient. So don't panic if your first few outings seem more difficult—that's normal!
Please note:
If you're preparing for a race this fall, knowing that getting used to running in the heat could work in your favor on race day when temperatures are cooler. Less heat stress = better performance.
And the cold shower, good or bad idea?
After a ride in 30°C (86°F), the call for a cold shower is strong... but wait a moment. Post-exercise sweating helps eliminate heat and toxins produced during exercise. A cold shower too quickly can slow down this process and accentuate muscle aches. It's better to opt for a lukewarm shower, 20 to 30 minutes after exercise .
