So I don’t
know about you, but I am running at least 1:00-1:30 min/mile slower than I was
in the early spring when the temperature was considerably cooler. I wasn’t sure if it was the heat, the fact
that I have gained some weight (some muscle and some fat), or my body getting
more fatigued as I progressed in my Half Marathon Training. I recently ran across an article from Runner’s
World, “What Pace Should I Run in the Heat?” by Susan Paul.
According to
the article, the heat can raise your heart rate 20 bpm while doing the same
level of activity. That is part of what
makes running the same pace as you would in cooler weather so
uncomfortable. Susan says you should
typically slow down 30-90 seconds per mile.
I know that I don’t want to lose all of the gains that I made over the
winter. What does that do to your
overall endurance?
There is
some good news. While you are running
slower, your heart rate is not lower, and is sometimes higher than it was in
the cooler weather. While many of us
equate pace to how well your training is going, it is your heart rate that
measures your overall condition. If you
are pushing the same heart rate or higher than you were in the cooler weather,
it will benefit you when the weather changes again. Susan says it will feel like you have lost
10-20 pounds instantly and you will easily be able to achieve the pace you were
running at before.
One thing to
take into consideration is that while you are running at a slower pace, your
body might need some different types of runs to make up for the lack of
speed. Different muscle fibers might not
get worked and workouts like Fartleks, Intervals, Hill Workouts, and Tempo Runs
can be sprinkled into your normal training schedule to make up for the slower
speeds.
Don’t worry
if you have to slow down a bit because of the heat. Just focus on your heart rate and know that
when the cooler temperatures return, you will be able to kill it! In the meantime, try to run in the morning or
evening when it is not quite as hot out.
Now get out there and enjoy the day!
Sources:
(1) Susan
Paul, Runner’s World, “What Pace Should I Run in the Heat?” August 27, 2013, http://www.runnersworld.com/for-beginners-only/what-pace-should-i-run-in-the-heat
Picture Sources:
http://www.thecompleterunner.com/wp-content/uploads/Running-in-the-Heat.jpg
http://www.active.com/Assets/Running/580/heat-related-illness-580.jpg
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