A recent study found that sitting in a 105°F bathtub after a treadmill workout six days in a row helped athletes slice time off a 5-K.
Practice any for at least 20 minutes, every other day, for five to 10 days before training or competing in high temps. P.S.Stay hydrated!
A recent study found that sitting in a 105°F bathtub (imagine: just below scalding) after a treadmill workout six days in a row helped athletes slice time off a 5-K. The superhot water trains your body to deal with heat in real time.
If you've run on a treadmill in your life, you'll be able to relate to these thoughts every woman has had on the treadmill:
Wearing layers during your gym workouts (or when it's mild outside—say, low 70s) also teaches your body to embrace a higher core temp, which you'll face outdoors. Pile on enough so that you're sweaty within five to 10 minutes of your workout, then call it quits after 30. (Stop if you feel dizzy or your heart is racing.)
The moisture helps adjust your body to humidity. (The H word can doubly kill your energy because it causes you to lose more water via sweat.) Training in a dry climate? Hit the sauna for dry heat.
Source: Christopher Minson, Ph.D., professor of human physiology, University of Oregon, and codirector, Exercise & Environmental Physiology Lab
This article originally appeared in the June 2017 issue of Women's Health. For more great advice, pick up a copy of the issue on newsstands now!