Prep Your Body for the Heat
Runners should consider extra layers.
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But on a hot day when your body is as warm as the outside air, you rely almost entirely on sweat to cool down. That means you get dehydrated more quickly, which increases your heart rate and perceived effort. Luckily, your body acclimates to the heat after just five to 10 hour-long workouts in high temps, which makes the heat less taxing on your system.
Overdressing can have the same effect: “The extra insulation traps heat close to your skin and waterproof layers trap moisture from your sweat,” Ely says. This creates a hot, humid microenvironment that makes your core temperature rise, mimicking hot weather.