How Heat Can Destroy Your Run
When the temperature climbs, your usual pace targets stop reflecting your actual effort, and if you don’t adjust, you end up forcing workouts that were never meant to be run at those speeds.
There’s a lot of confusion around how to handle training in the heat, and most runners either push through it and burn out or back off without understanding what’s actually happening. In this video, I break down how to properly adjust your training using the VDOT calculator and the Jack Daniels system so your workouts stay aligned with your physiology, not just what your watch says. I walk through how to input your race fitness, apply temperature adjustments using “feels like” conditions, and interpret the new pace targets so you’re training at the right intensity even in extreme heat.
I also explain why your pace slows in hot conditions, how heat impacts your cardiovascular system, and how to use tools like heart rate and RPE alongside adjusted pacing to stay consistent without blowing up. This is the same approach I use with athletes training through summer, travelling to hot climates, or preparing for races in less-than-ideal conditions.
If your workouts feel harder than they should right now, it’s not a fitness issue. It’s an adjustment issue. Once you start training with the right targets, everything becomes more consistent, your confidence stays intact, and when the temperature drops, your fitness shows up exactly where it should be.
Happy Training!
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