🏃‍♂️ Here comes the sun

This week: Training in the heat, hydration, and Malcolm Gladwell.

I don’t know about you, but I feel like a sloth running out there when it’s hot. The silver lining is that the hard summer work pays dividends when the weather cools down.

Cheers, 🍻


Benefits of Running in the Heat

Benefits of Running in the Heat

Summer training is not easy. With high temperatures, high humidity, and burning sun, it can feel like it’s impossible to get in a good run.

But when you are training for a fast fall race, training in a hot environment has many benefits that you rip off once the weather improves.

  • Research has revealed that the optimal temperature range for most groups of runners seems to be between 44° F and 59° F (7–15° C)

It’s even believed that heat training has more benefits than altitude training and also improves your overall health.

According to scientists at the University of Oregon, runners who exercised in a 100-degree room for ten days increased their fitness performance markers significantly more than a group who did the exact same workouts in an air-conditioned room.

Heat running causes “inexplicable changes to the heart’s left ventricle” that improve the heart’s health and efficiency.

  • Just 10-days of heat training improved time-trial performance by 6% in cool conditions in this study.

It also activates “heat shock proteins” -inflammation fighters linked to living longer-, and BDNF, a chemical that promotes the survival and growth of hormones, and according to the NIH (National Institutes of Health), it can help against depression and Alzheimer.

Conclusion: As 2-time Ironman Worl Champion Chris McCormack says, “Embrace the Suck”.

We cannot do much when the weather starts to get hot other than hydrate and getting our runs as early as possible.

Keep training and rip the benefits. You can also view it as mental training, pushing through the discomfort of heat and sweat as a prelude to a hard, fast, fall race.


A 5:15 Mile at 57 Years Old

A 5:15 Mile at 57 Years Old

We all fear getting slower as we age. This study predicts that runners slow down around 1% each year after turning 40 and 4% after turning 70.

But this kind of story gives me hope!

Malcolm Gladwell is better known as the best-selling author of The Tipping Point, Blink, and Outliers (where the “10,000 hours to excellence” concept was introduced).

What fewer people know is that he is a very accomplished runner. And last Friday, he beat journalist Chris Chavez in the NYC Trials of Miles series.

Chavez took the race out hard, leading Gladwell for the majority of the run. Before the race, Gladwell said he planned to sit on the back of the pack. With just 300 meters to go, 57-year-old Gladwell kicked past 27-year-old Chavez, charging to the finish in 5:15.38, with Chavez trailing behind in 5:23.36.

We still don’t understand all the media hype before the race, but it’s so cool to see that experience can beat youth, and Gladwell gives us hope that we can still run fast as we age.


Water Intake for Runners

Water Intake for Runners

And talking about summer and heat running, it’s important to address water intake.

Being adequately hydrated is essential for running performance. Running performance is impaired when the runner is dehydrated by as little as 2% of body weight.

And loses over 5% of body weight can decrease running capacity up to 30%

  • What’s the right amount of water? Eight cups? Based on thirst? A liter per hour of running?

Follow the next guidelines:




* taken from the Ironman Coach Certification

Note: Here is an excellent resource from Ironman to perform a Sweat Rate test.


Japanese business leaders against the Tokyo Olympics – SoftBank’s Masayoshi Son says losses from proceeding with the Olympic Games would far outweigh the losses from cancellation.

Book of the Week – The Athletes Gut by Patrick Wilson. If you suffer from any kind of stomach distress while running, this is the book you need to read.

I found this very interesting discussion on Reddit. Do you call yourself a runner even if you are slow or don’t run every day?

See you next week!

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