When you run in hot climates your performance drops, it's normal (you can read the reasons here). But maybe there's a way to avoid or at least reduce how much your performance is affected when you run in climates of 30 degrees or more: by acclimatizing.
Acclimatization allows your body and mind to "get used to" working in hot conditions, and therefore when you reach the decisive moment in a hot-climate race like Sol y Arena, for example, you'll be able to handle high temperatures better.
So far it has been seen that with acclimatization protocols of 7 to 14 days the best results are obtained, but a recent study recently published in the United Kingdom analyzed the effects of a protocol of only four days and they obtained interesting results.
21 moderately trained athletes were divided into three groups: one group that would train twice a day in hot conditions (35°C), another group that would train only once a day in hot conditions, and another group that would train in "normal" conditions (21°C) as a control group.
They did a three-kilometer test at 30°C before and after the training sessions and found that the groups that trained in heat improved their performance by 3.5% (double-session group) and 2.8% compared to the initial test, while the control group had a non-significant improvement of 0.6%.
RELATED: —THE MYTHS OF HYDRATION
The study results suggest that training in hot conditions (30°C or more) prior to an event that will also be run in hot weather can reduce the negative effects of heat on performance. The study used an unusual protocol since the tests were running and the training was on a bike, but still an improvement was seen.
Much more research is needed to define exactly which acclimatization protocol could improve performance the most, but this study reminds us that it is possible to take measures and train specifically to not fall apart in very hot races. Keep in mind that you need to be prepared and very well hydrated if you're going to attempt training in very hot and humid climates.
(We also recommend you read our tips for RUNNING IN THE HEAT AND NOT DYING IN THE ATTEMPT).
