Heat Acclimation protocols can be divided into two main categories, those where you’re adjusting the conditions in which you are training and those which you supplement your training with (passive-heat exposure).
Training Based
Either through very high levels of layering for outdoor runs or running inside on a treadmill, the following general protocol will lead to heat acclimation protocols.
- 10 Consecutive days of exercise
- 90 Minute sessions
- Temperature of > 30°C wet-bulb (~86°F, 99% relative humidity)
However, for most athletes creating this specific of a protocol can be challenging so acknowledging that 10 days might not be enough time if doing non-consecutive 90 min run days (which most tapering athletes should not be running consecutive 90-min runs) or in sub optimal conditions. Heat exposure every 2-3 days has been shown to take up to a full month to induce heat acclimation. If doing multiple workouts per day, one workout can be in normal conditions. Additionally, longer protocols are recommended in less trained athletes or athletes competing in prolonged events.
It is also suggested, that upon initial exposure to a dramatic increase in temperature to the training environment, the athlete avoids high intensity until the 4th day when the initial cardiovascular and thermoregulatory adaptations have been established.
Want to read more Heat Acclimation Protocols? Find it in The Training Club!