Heat Training: The Poor Man’s Altitude?

Can you run during a heatwave?

Actually yes—and it’s not madness, it’s strategy. The trick is knowing how to do it without frying your soul (or soles).

– Run before 8 a.m. or after 8 p.m.—but morning’s cooler because the ground and air haven’t accumulated daytime heat. The asphalt hasn’t transformed into a stovetop yet, and humidity tends to be lower.
– Drink before, during, and after your run. Think of your hydration strategy like your playlist—always on.
– Wet your hair or use a soaked cap. Instant swamp-cooler vibes. And it’ll make you look like a triathlon warrior.
– Add salts to your water if it’s a longer run or if you sweat like a rented mule. Electrolytes aren’t just for elite athletes—they’re your heat armor.
– Know your level. This isn’t Couch-to-5K terrain. It’s for runners who already have a solid foundation and respect the line between pushing hard and passing out.

So, is heat training really the poor man’s altitude?
In a word: sorta. Heat and altitude both stress your cardiovascular system, and both trigger adaptations that can lead to performance gains.

When you train in the heat, your body learns to cool itself more efficiently. You start sweating earlier and more effectively. Your plasma volume increases, making your heart pump more efficiently. This mirrors one of the main perks of altitude: improved blood delivery. At elevation, your body struggles with oxygen scarcity, producing more red blood cells; in heat, it battles thermal stress and increases cardiovascular resilience. Different stimuli, but similar goals—getting your body to become a tougher, more efficient machine.

Also, training in heat boosts heat shock proteins, which support muscle recovery and endurance. These biochemical helpers are also activated under stress in altitude training. So, while you’re not turning into Kilian Jornet overnight, your body _is_ making gains.

However, don’t expect the full altitude effect. Heat training doesn’t increase red blood cell count like sleeping in a tent on a mountain does—but for those of us not hopping on a plane to Boulder or Chamonix, it’s a solid way to level up. Budget beast mode.

Final thoughts
Running in the heat isn’t just about pushing boundaries—it’s about respecting your body and understanding the stress you’re placing on it. Done correctly, it can build resilience, improve performance, and add a new layer to your training. But it’s important to approach it with caution, clear planning, and self-awareness. Hydration, pacing, and recovery are key. Listen to your body, be patient, and remember that the goal is progress, not punishment.

Heat training can be powerful, but only when it’s done with care.