Tips for training in the heat

20. June 2024


Summer provides ideal conditions for endurance sports. But training in high temperatures can be a challenge. These tips will help you keep fit even on hot days.

Targeted training can be a challenge in high summer temperatures. But to maintain your form or prepare for your next targets, training is required even on hot days. If you consider a few points, beautiful summer days won’t be a problem for you and your training, even when the thermometer exceeds 25°C.

Training times

If you are able to choose your training times, then it is advisable to train in the early morning or late evening. Temperatures are often lower at these times of day and you will therefore recover better. If this isn’t possible, it is important to choose a suitable route with plenty of shade, through the woods, for example.

If high temperatures are forecast for your next race, it is worth trying to gradually acclimatise to these during training. You will notice that your body needs five to ten days, along with exercise with an associated increase in core body temperature, until it is able to cope with the higher temperatures.

Functional clothing

You can use your clothing to protect yourself from the sun and keep yourself as cool as possible. Bright, lightweight, breathable clothing that wicks away perspiration is advisable, as are a sun hat and sunglasses. A little trick: by making your shirt and hair wet before you start running, you can delay the rise in core body temperature.

Protect your skin

If you train during the day, you should always apply sunscreen to protect your skin from UV rays. This will not only protect your skin, but also indirectly reduce fluid loss through your skin, thereby allowing you to perform better.

Good hydration

In high temperatures, it is even more important than usual to drink enough before you train. Water or energy drinks are highly recommended. Remember to drink plenty of fluids, not just before, but also during your training. Plan your training route so that you pass water sources springs or carry a small bottle with you.

Adapt your training plan

Adapt your training plan to the temperatures. This means doing shorter, less intense training sessions on hot days or reducing your speed and ensuring you maintain a constant level of exertion. Those using a heart rate monitor should try to keep the same frequency as in cooler temperatures.

Also use alternative training options, such as a racing bike, mountain bike or indoor training in air-conditioned facilities, or go swimming.

Sessions at higher altitudes can also be an option, as temperatures are often lower there. But don’t forget to carry sunscreen and enough liquid, because there are very few water sources in the mountains.