The following Heat Training pointers and instructions were sent to my e-mail by the Race Organizers of the Bulldog Trail Run to guide me in my training and preparations for the race on 23 August 2008.
Very nice and commendable effort to make each runner prepared for the event, at least, one month before the race.
Can our Race Organizers do this in the Philippines? Yes, we can do it, too!
Note: Arthur Webb is the ultra running coach of Jamie Donaldson, the 2008 Lady Champion of Badwater Ultramarathon Race.
> Malibu Creek State Park can be very HOT in the month of August. Over the years, the Bulldog Runs have seen a few runners go to the hospital because of heat-related illness, including heat stroke. Don???t become a victim! Learn how to properly prepare yourself for running in temperatures that may exceed 100 degrees on race day.
> HEAT TRAINING:
> Heat training (aka heat acclimation) helps equip the body to meet the demands of exercising in the heat and prepares the body for processing larger amounts of liquid that are required to cool the body in hot weather.
> The goal is to get yourself so that the sweat literally rolls down your body for about 30-45 minutes, several times each week. Your clothes should be drenched and dripping sweat.
> The first week, your sweat will taste salty and will burn your eyes. As you become more heat acclimated, your sweat will taste dilute and you will produce sweat sooner and in more quantity. Be sure to consume electrolyte replacement drinks and/or take electrolyte tabs.
> Approximately three to four weeks of diligent heat training is desirable to prepare for hot summer ultras. When you begin to notice that you feel a little chilled, while others do not, you may feel confident that you are experiencing the full benefit of being heat acclimated.
> It is recommended that heat training stop approximately one-week before your scheduled event to allow your body complete recovery from the effects of heat training.
> Notes for Heat Training:
> ?? Stop running the AC in your house and car.
> ?? Wear several layers of heavy clothing and wool cap during runs (heat acclimatization).
> ?? Consume electrolyte drinks during heat training.
> ?? Add electrolyte replacement tabs as needed to your heat routine.
> ?? As you acclimate to the heat, you will sweat sooner and more abundantly than usual.
> ?? As you acclimate to the heat, your sweat will become less salty (ie., won’t sting your eyes or taste as salty).
> ?? It???s a good idea to weigh yourself immediately before/after each heat session to monitor your fluid balance. You should end the session within 1 lb. of your starting weight.
> ?? If you have to miss a run to get your heat session in, so be it! Heat training is more important than last minute training, for hot summer ultras.
> CAR HEATER METHOD:
> Not considering the price of gas, I would say the most effective and affordable method of heat training is the following:
> ?? Perform approx. 6-times a week.
> ?? Park your car in the full sun, windows rolled up.
> ?? Drape some beach towels over your car seat.
> ?? Turn on the engine and run the car heater on high. Direct the flow of heat out of the AC vents, toward your body.
> ?? Pre-heat by running your car heater for approx. 10-minutes before entering.
> ?? Dress in absorbent layers (sweats, wool cap, etc.)
> ?? Use an over thermometer to monitor the temperature. Temperatures of 130 to 140 is adequate.
> ?? Have two 1-liter bottles of frozen Gatorade or electrolyte replacement drink and drink as it melts.
> ?? Read, relax, listen to the radio, meditate, etc. Do not sleep!
> ?? Do this 5-6 times/week
> ?? Each week, add 10-minutes to the time limit.
> ?? Week 1 = 20-minutes
> ?? Week 2 = 30-minutes
> ?? Week 3 = 40-minutes
> ?? Week 4 = 50-minutes
> SAUNA METHOD (as used by runners preparing for Badwater):
> Most people utilize their local gym for sauna training. Sauna training should be carried out approximately 5 days/week in the dry sauna and 1 day each week in the steam sauna.
> Relaxing in the sauna for longer periods is better than exercising for shorter periods. The longer you can tolerate just sitting on the bench, drinking and sweating, the better.
> Most people find it better to relax in the sauna AFTER their daily run, rather than before. A good hot sauna session can predispose you to dehydration if you run.
> The first week of sauna training will be the most difficult. Start out at lower temperatures and gradually increase the heat. Feel free to step out of the sauna briefly, take a 1-minute cool shower and then return to the sauna.
> Hydrate! One of the goals of heat training is to teach your body to handle large amounts of liquids. Freeze 2 one-liter bottles of salted Gatorade (or other electrolyte replacement drink). Leave one bottle outside the sauna and drink the other bottle inside the sauna as it melts. Once you have finished the first bottle, bring in the second frozen bottle and drink it as it melts.
> Take time to cool down after the sauna session. Taking 10-20 minutes to rest outside the sauna before showering will allow your sweating mechanism to slow down. Remember to continue to drink electrolyte replacement drinks through the day/evening following your sauna sessions to assure that you stay fully hydrated.
> Sample four week sauna training program. (by Arthur Webb)
> Day Minutes Temperature
> 1 30 110
> 2 45 110
> 3 30 120
> 4 45 120
> 5 30 130
> 6 45 130
> 7 30 140 (steam)
> 8 45 130
> 9 30 140
> 10 30 140 (steam)
> 11 45 140
> 12 60 140
> 13 30 150
> 14 Rest Re-hydrate
> 15 30 150
> 16 45 150
> 17 45 150
> 18 30 160
> 19 30 160
> 20 30 140 (steam)
> 21 Rest Re-hydrate
> 22 30 160
> 23 45 160
> 24 30 170
> 25 30 170
> 26 30 180
> 27 30 180
> 28 45 180
> by Arthur Webb
> Badwater 98, 99, 2000, 2001
> Happy Heat Training,