Summer is just around the corner and it is already starting to get pretty hot in some places! Let’s talk about ways to perform better in the heat! 🌡️🔥#RunningTips One way to do it is by training at 40-50% of your VO2 max for 10-14 days straight, building up to 100 minutes of running (yes, this sounds like a lot!). Training at around 75% VO2 max can lead to quicker adaptations, taking about 5-9 days at 30-45 minutes of running. This intensity level will challenge your cardiovascular and respiratory systems, leading to adaptations that can improve your tolerance to heat stress. In my opinion, for practical measure, a mixture of 50-75% of your V02 max training for around 8-10 days can yield a safer approach in volume for the distance runner. By consistently taking yourself to that threshold, your body will learn to handle the heat better and perform at a higher level in hot and humid conditions. Of course, training at this level requires careful planning, monitoring, and recovery. It’s important to gradually increase the intensity and duration of your workouts, stay hydrated, and replenish your electrolytes and nutrients. Not only will you feel more comfortable and confident in hot environments, but you may also see improvements in your endurance, power, and overall fitness. There are several ways to improve performance in the heat! Name a way you like to improve your running performance in the heat down below! ☀️💪 *For educational purposes only. #heatacclimatization #trainingtips #VO2max #endurance #fitnessmotivation #summerrunning #runningintheheat #runningscience #runningcommunity Pryor JL, Johnson EC, Roberts WO, Pryor RR. Application of evidence-based recommendations for heat acclimation: Individual and team sport perspectives. Temperature (Austin). 2018 Oct 13;6(1):37-49. doi: 10.1080/23328940.2018.1516537. PMID: 30906810; PMCID: PMC6422510. DISCLAIMER: The videos provided here on this YouTube Channel are for informational use only. The video content provided is not intended to be a substitute for professional medical advice, diagnosis, or treatment. These videos do not establish a physician patient relationship, therefore you should always seek the advise of your physician or any other qualified healthcare provider. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen on the site. Joshua Sanchez, DC assumes no duty to correct or update the video content nor to resolve or clarify any inconsistent information that may be a part of the video content. Reliance on any content is solely at the user's risk. Publication of information or references to specific sources such as specific products, procedures, physicians, treatments, or diagnoses are for information only and are not endorsements of Joshua Sanchez, DC. Joshua Sanchez, DC hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of the said video content, which is provided as is, and without warranties.