How to Train in the Heat

Head Coach Ben Lucas explains how to adjust your training and make the most of warmer runs.

Running in the heat doesn't have to derail your training if you adapt your pace, hydration and expectations, says Head Coach Ben Lucas.

Most runners will experience some warmer days while preparing for the TCS Sydney Marathon. Learning how your body responds to heat is an important part of preparation.

When temperatures rise, your heart works harder. Your body sends more blood to the skin to help cool itself. As a result, maintaining your pace often feels harder. That's normal. Here’s how to adapt.

Step #1: Don’t push yourself

One of the biggest mistakes runners make is trying to hold the same pace they run on a cool morning.

Instead, focus on your effort and let your pace take care of itself.

Step #2: Hydrate properly

Hydration becomes more important in warmer weather, so start your run hydrated and drink fluids regularly throughout the day. If you're running longer than 90 minutes, think about electrolytes as well.

Step #3: Adjust your expectations

Heat adaptation happens surprisingly quickly. Research shows meaningful adaptations can occur within 10 to 14 days of consistent exposure. You sweat more efficiently, cool yourself better and running feels easier.

So don't fear warmer conditions; respect them. And remember that every warm-weather run is helping prepare your body for race day challenges.

Want more expert training advice? Find the best running content here.