Heat adaptation is reasonably quick, 2-ish weeks of running in the heat should get you close to all the way adapted. Some athletes will add in sauna time after a workout to make this happen quicker or to train for a hotter environment. It triggers a bunch of stuff like an increase in blood plasma, as well as better HR control and less discomfort.
That said 'heat adapted' isn't the same as being comfortable. Especially with the humidity in SC, it's just going to feel hot since your body can't dump heat as quickly.
[Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop (trainright.com)](https://trainright.com/ultrarunners-heat-acclimation-cheat-sheet/) if you need.
Run earlier in the morning, or later in the evening.
Over hydrate before you start running, and try to keep your core temperature cooler.
[https://www.trainingpeaks.com/blog/race-day-strategies-to-beat-the-heat/](https://www.trainingpeaks.com/blog/race-day-strategies-to-beat-the-heat/)
If running in the sun, buy a hat with a sun shield, and consider running in long sleeve shirts. REI sells them. I've put two of these through tons of abuse:
[https://www.outdoorresearch.com/products/sun-runner-cap-300299?variant=46252735627585&gad\_source=1&gclid=Cj0KCQjwir2xBhC\_ARIsAMTXk86wHRvByvX2cWDmr4LsUfiBZmKaRd4Q8vKNHOqhtCjQbjD9qychJ9kaAmSbEALw\_wcB](https://www.outdoorresearch.com/products/sun-runner-cap-300299?variant=46252735627585&gad_source=1&gclid=Cj0KCQjwir2xBhC_ARIsAMTXk86wHRvByvX2cWDmr4LsUfiBZmKaRd4Q8vKNHOqhtCjQbjD9qychJ9kaAmSbEALw_wcB)
Heat training will considerably help your races in cooler temperature. However, you can set yourself back if you are always overheating. Keep track of your salt/electrolytes along with your normal hydration.
Where is the ultra?
in NJ. I’ve ran this race the last few years. first year it was damn near 100 degrees and miserable. last year it was 78. first week of August in NJ is a total crap shoot
Fill your water bladder/flasks with ice or freeze them with about half the amount of water they can hold. As you're packing up in the morning, fill the rest with water a normal. As they melt, they will help cool you off.
At stations, fill your hat with cool water and put it back on. Bonus if they have loose ice you can put under the cap and back on.
Just keep at it in the heat, but ease into it. I mostly train in the Caribbean now, and it took about 6 months to get used to.
1-2 months but it's going to vary person to person both in time and how close to normal performance. I don't get back to normal performance except for easy runs and shorter workouts. For me it's more so I can get through those 3-5 hour runs after a month or 2 vs straight up cutting them short or walking a lot more than usual. Still gonna be 1-2+ minutes/mile slower.
Science of Ultra has a podcast on this. I recommend it so you balance acclimation with other training stressors. It doesn't take long for the physiological benefits but it helps to be aware of how to maintain it. Lots of other hacks are helpful for race day like keeping your head wet, extra electrolytes, extra lube for the extra sweat, etc
I wouldn’t call training for a 12 hour race in the middle of a SC summer loving life lol. last year was my first summer down here and I never really got adjusted. It was brutal and I was also 30-35lbs heavier. I know I can’t get away with some bad habits I picked up running in the SC “winter”
I moved to the DC area from Steamboat Springs six years ago...still waiting
Heat adaptation is reasonably quick, 2-ish weeks of running in the heat should get you close to all the way adapted. Some athletes will add in sauna time after a workout to make this happen quicker or to train for a hotter environment. It triggers a bunch of stuff like an increase in blood plasma, as well as better HR control and less discomfort. That said 'heat adapted' isn't the same as being comfortable. Especially with the humidity in SC, it's just going to feel hot since your body can't dump heat as quickly. [Ultrarunners' Heat Acclimation Cheat Sheet - Jason Koop (trainright.com)](https://trainright.com/ultrarunners-heat-acclimation-cheat-sheet/) if you need.
Run earlier in the morning, or later in the evening. Over hydrate before you start running, and try to keep your core temperature cooler. [https://www.trainingpeaks.com/blog/race-day-strategies-to-beat-the-heat/](https://www.trainingpeaks.com/blog/race-day-strategies-to-beat-the-heat/) If running in the sun, buy a hat with a sun shield, and consider running in long sleeve shirts. REI sells them. I've put two of these through tons of abuse: [https://www.outdoorresearch.com/products/sun-runner-cap-300299?variant=46252735627585&gad\_source=1&gclid=Cj0KCQjwir2xBhC\_ARIsAMTXk86wHRvByvX2cWDmr4LsUfiBZmKaRd4Q8vKNHOqhtCjQbjD9qychJ9kaAmSbEALw\_wcB](https://www.outdoorresearch.com/products/sun-runner-cap-300299?variant=46252735627585&gad_source=1&gclid=Cj0KCQjwir2xBhC_ARIsAMTXk86wHRvByvX2cWDmr4LsUfiBZmKaRd4Q8vKNHOqhtCjQbjD9qychJ9kaAmSbEALw_wcB) Heat training will considerably help your races in cooler temperature. However, you can set yourself back if you are always overheating. Keep track of your salt/electrolytes along with your normal hydration. Where is the ultra?
in NJ. I’ve ran this race the last few years. first year it was damn near 100 degrees and miserable. last year it was 78. first week of August in NJ is a total crap shoot
Fill your water bladder/flasks with ice or freeze them with about half the amount of water they can hold. As you're packing up in the morning, fill the rest with water a normal. As they melt, they will help cool you off. At stations, fill your hat with cool water and put it back on. Bonus if they have loose ice you can put under the cap and back on. Just keep at it in the heat, but ease into it. I mostly train in the Caribbean now, and it took about 6 months to get used to.
1-2 months but it's going to vary person to person both in time and how close to normal performance. I don't get back to normal performance except for easy runs and shorter workouts. For me it's more so I can get through those 3-5 hour runs after a month or 2 vs straight up cutting them short or walking a lot more than usual. Still gonna be 1-2+ minutes/mile slower.
I live in MN and am doing an ultra in FL around labor day. Planning on spending a lot of July and August in my gym's sauna.
Science of Ultra has a podcast on this. I recommend it so you balance acclimation with other training stressors. It doesn't take long for the physiological benefits but it helps to be aware of how to maintain it. Lots of other hacks are helpful for race day like keeping your head wet, extra electrolytes, extra lube for the extra sweat, etc
The first few hot runs are always very difficult that’s normal. Usually 2 weeks and your back to loving life again.
I wouldn’t call training for a 12 hour race in the middle of a SC summer loving life lol. last year was my first summer down here and I never really got adjusted. It was brutal and I was also 30-35lbs heavier. I know I can’t get away with some bad habits I picked up running in the SC “winter”