Running in Hot Weather: How to Adapt & Still Hit Your PBs

Does heat training actually make you faster?

Running in hot weather isn't about pushing harder - it's about adjusting smarter. This week, Ben and Anya break down the science behind heat acclimatisation: what's happening to your body when temperatures rise, why adaptation kicks in faster than most runners expect, and the five practical adjustments that actually make the difference - when and where to run, how to reset your pace, what to wear, how to hydrate, and when to dial it back.

What You’ll Learn: 

☀️ Why running in the heat feels so hard - and why that's actually a good sign

🧠 The science behind heat adaptation and VO2 max gains

👟 What to wear to stay cool, comfortable, and chafe-free

💧 How to hydrate and fuel properly in hot weather

🥵 How Runna's Adapt for Heat feature automatically adjusts your paces

🚨 Safety tips and knowing when to stop

Want to give Runna a go?

🆓 Try it FREE for 2 weeks with code: PODCAST26

👉 https://web.runna.com/redeem?code=PODCAST26

📱 Follow for more running content:

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📺 Watch more episodes → @therunnapodcast 

Data sources: Runna Customer Product Survey (2026), Lorenzo (2010) via GOREWEAR & Runners Connect - runnersconnect.net/heatacclimatization, The Weather Channel (2025) - weather.com, iRunFar (2021) - irunfar.com/handle-the-heat-heat-acclimation-for-endurance-running

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