Training in Hot Weather Can Enhance Endurance Performance

Tish Hamilton, a seasoned athlete with 59 marathons and five ultramarathons under her belt, resides in Savannah, Georgia, where summer heat and humidity are unavoidable training companions. Despite the discomfort, she values these harsh conditions, understanding that they pave the way for peak performance in the cooler months.

Hamilton admits she never fully acclimates to the heat, but she eagerly anticipates the relief and improved stamina that come when the humidity fades in fall.

Scientific studies support the notion that training in hot and humid environments can act as an accessible alternative to altitude training, enhancing endurance in sports such as running, cycling, and triathlon.

Initially, exercising in heat causes the body to divert more blood flow to the skin to facilitate sweating, which reduces blood availability to muscles and contributes to quicker fatigue early in the season.

Over a period of four to five weeks, the body adapts by increasing total blood volume and red blood cell production, akin to physiological changes observed after spending several weeks at high altitudes. This adaptation may also elevate VO2 max, reflecting improved oxygen utilization during exercise.

While the advantages may not be immediately noticeable during intense summer training, athletes often experience enhanced endurance and performance once the cooler weather arrives.