Every once in a while, you might start a workout that feels truly miserable, instead of merely unpleasant. If so, listen to your body and try again in a day; it's not worth the risk of heat illness. Or find a treadmill in an air-conditioned room. There, you could instantly see the positive effects of your exposure to hot temperatures.
Cooler Heads Prevail
Talk yourself through hard times on hot-weather runs.
Picture the Results
Before you head out for a run, remind yourself that each workout you do helps to acclimate you to the heat, which will help you handle race day much better.
Find a mantra you can repeat during a scorcher. Try: "I am fit enough to handle this." Coach Dara Wittenberg loves the words of Haruki Murakami: "Pain is inevitable; suffering is optional."
Imagine you are running in Antarctica. Bring all your senses to bear and make it as real as possible. "Feel your skin tingling from the cold air," Wittenberg says. "It really works."
This Isn't So Bad, Is It?
After two weeks of training in the heat, you'll experience less discomfort and adapt. Athletes in Santiago Lorenzo's study started to feel better after just three exposures.
Next up: Run Your Best Fall Marathon