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Heat Acclimatization for Running

Have you struggled to run in the heat?  Do you have an upcoming race that will be run in hot conditions?  Would you like to know how better to acclimate your body for running in the heat?

 

If you’re looking to kickstart your summer running and adapt to the heat, Dr. Mani Alavi has got you covered!

 

Dr. Mani Alavi who is a true expert when it comes to running in the heat, he is an emergency medicine physician, former attorney and avid runner (veteran of multiple world major events including a veteran of the Boston Marathon and the hotter than normal 2024 Boston race)  Dr. Alavi’s area of focus is heat science with a special focus area on heat acclimation and training.

 

 

Listen to the Podcast Episode during your next run!

 

 

Watch the LIVE video version of this episode below on YouTube!

We chat about all of this and more in this episode!

  • Temperature and its effect on running performance
  • Difference between humidity and dew point
  • Why is the weather reported in relative humidity and not dew point
  • What is heat acclimation and why is it important for running
  • BMI and its effect on heat tolerance
  • Safety precaution considerations for heat training sessions
  • Heat training versus heat acclimation
  • Effective heat training strategies for runners
  • Recommended heat acclimation protocol for beginner runners
  • How long does it take to become acclimated to the heat
  • Extra layers of clothing and treadmill running for heat acclimation
  • Dry sauna versus steam room for heat acclimation
  • How should intermediate runners adjust their training to improve heat acclimation
  • What advanced heat acclimation strategies can be employed for seasoned runners
  • What role does clothing play in heat acclimation training
  • Misconception of heat adaptation or acclimation

Learn how to adapt your running based on dew point using this chart!

 

Master the heat: 5 Must Know Tips 

 

 

There are six steps to growing in your running journey so you can enjoy it and stay healthy!  Learn them here

Want the structured run, strength, nutrition guidance on how to improve in your running journey with full accountability and support from our team?  Learn more about our program here

This Episode Sponsored By:

I am proud to announce a new partnership with CurraNz and thank them for supporting this episode!

 

CurraNz is New Zealand’s natural running supplement made of a strong antioxidant (polyphenol anthocyanin) found within black currants.  Backed by more than 50 studies benefitting recovery and performance, it has been my go to training partner for preventing GI distress running in the heat during long runs!

 

Click here and use code HEALTHYRUNNER for 20% off your first order! 

 

 

 

 

Dr. Mani Alavi is an emergency medicine physician, former attorney, and an avid runner.  He has successfully completed multiple world major marathons (including the hot conditions at the 2024 Boston and 2022 NYC marathon).  Dr. Alavi’s area of focus is heat science with a special focus area on heat acclimation and training.  When not practicing medicine or running he is the host of the Adaptation by Fire podcast, which discusses health, fitness, and how to optimize performance under extreme conditions.  Dr. Alavi also writes on these topics.  In his free time, he likes to spend time with his family, coaching his kiddos soccer team, traveling, and spending time outdoors.

 

Connect with Dr. Mani Alavi:

 

Email Doctor.apma@gmail.com

Listen to Adaptation by Fire Podcast on Spotify

Listen to Adaptation by Fire Podcast on Apple

Instagram @fit.erdoc

 

[Download] How to grow as a runner (6 Steps)

 

 

Want Dr. Duane to answer your question on the podcast?  Submit questions here

 

 

Connect with Dr. Duane:

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years.

 

Duane initially started running as an adult, wanting to add some cardio to his gym sessions. After having a hip surgery, his doctor advised him to get off the treadmill and run outside. Without having fully recovered, Duane suffered a running-related hamstring tendon injury and many others as a novice runner.

 

As a coach, he has guided thousands of athletes back to running, finishing their first marathon, crushing a personal best, and even the elusive Boston Marathon qualifying time.

 

He is truly living his passion educating the running community that they don’t need to stop running to get over a running injury.  Through his signature 1:1 coaching program, weekly videos, and podcast episodes, he empowers runners to get stronger, run faster, and enjoy lifelong injury free running.  Dr. Duane truly believes that anyone can run and that all runners should be treated differently when recovering from an injury.  He is on a mission to change the traditional thinking that running causes “overuse injuries” or “your body is just not meant to run” and you must “take a break” to get better.  Through strength and run specific training you can grow a strong mind, strong body, and just keep running!

 

Duane received his Bachelor of Health Science degree and Master of Physical Therapy degree from Quinnipiac University in 2001 and 2003. He then went on to receive a clinical Doctor of Physical Therapy and a Ph.D. in Physical Therapy from Nova Southeastern University in 2017. Duane is a board-certified Orthopaedic Clinical Specialist, RRCA Certified Running Coach, Certified Mulligan Practitioner, certified in dry needling and has advanced training in spinal manipulation and rehabilitation for runners.

 

As an athlete, Duane is an adult-onset runner, avid half marathoner, and enjoys challenging himself to learn and grow in his personal running journey!

 

A native New Yorker from Long Island, Duane currently lives in Cheshire, Connecticut with his wife Deb and his two teenage daughters who are competitive volleyball players.  They all love to explore new beaches along the east coast.

 

 

 

Get weekly running tips on the Healthy Runner Podcast…available wherever you get your podcasts!

 

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“I don’t have enough words to express my gratitude towards Duane Scotti and the Spark Healthy Runner program. When I started working with Duane, I had been dealing with chronic shin splints/posterior tibialis tendinitis for almost a year.

I had worked with multiple other coaches and physical therapists with little success and was at the point of almost giving up on my love for running. Duane is so kind, thoughtful and knowledgeable as both a physical therapist and running coach. Our first virtual meeting lasted two hours because he was so meticulous in his assessment. His strength and running program is progressive and created so that you can continue to build strength and mileage as you heal. His strength program is unique, effective, and fun.

Additionally, his warm-up routine is awesome and includes drills that over time have made me a more efficient runner. His training platform is easy to use, and he is always readily available to chat when problems or questions arise.

Over four months of working with Duane, I have built back to five days a week of running and am almost back up to my pre-injury weekly mileage and long run distance. Whenever I have flare ups or setbacks, Duane reassures me and makes necessary adjustments so that I can continue to progress in my running journey. I have had so much success with him so far that I have signed on for four more months so that he can help me to continue getting stronger as I train for the Dopey challenge in Disney World.

If you are struggling with a running injury and are feeling hopeless, you have to reach out to Duane Scotti. Of course, you will have to put in a lot of hard work, but with Duane by your side, you will be able to achieve your goals and more. Thank you Spark Healthy Runner for bringing the spark back to my running!”

Dipti Pandya

You can teach an old dog new tricks!!!  I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach.  I am soooo glad I made the investment in me!  I finished my half marathon last weekend and couldn’t be any happier!  The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching.  I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong.  I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot!  The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally.  I built confidence and strength I didn’t know I had, even at my age.  Honestly could not have done this without Spark Healthy Runners!

Gina J.

My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.

I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.

I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!

Katja L.

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