The Runna Podcast
Running in Hot Weather: How to Adapt & Still Hit Your PBs
29m
Does heat training actually make you faster?
Running in hot weather isn't about pushing harder - it's about adjusting smarter. This week, Ben and Anya break down the science behind heat acclimatisation: what's happening to your body when temperatures rise, why adaptation kicks in faster than most runners expect, and the five practical adjustments that actually make the difference - when and where to run, how to reset your pace, what to wear, how to hydrate, and when to dial it back.
What You’ll Learn:
☀️ Why running in the heat feels so hard - and why that's actually a good sign
🧠 The science behind heat adaptation and VO2 max gains
👟 What to wear to stay cool, comfortable, and chafe-free
💧 How to hydrate and fuel properly in hot weather
🥵 How Runna's Adapt for Heat feature automatically adjusts your paces
🚨 Safety tips and knowing when to stop
Want to give Runna a go?
🆓 Try it FREE for 2 weeks with code: PODCAST26
👉 https://web.runna.com/redeem?code=PODCAST26
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📺 Watch more episodes → @therunnapodcast
Data sources: Runna Customer Product Survey (2026), Lorenzo (2010) via GOREWEAR & Runners Connect - runnersconnect.net/heatacclimatization, The Weather Channel (2025) - weather.com, iRunFar (2021) - irunfar.com/handle-the-heat-heat-acclimation-for-endurance-running
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