Training in the cold, competing in the heat.

Our perception of cold, warm or hot conditions depends entirely on what we have acclimatised to. For example, training in Melbourne for The Melbourne Marathon held in October usually takes months of preparation. Exercising through the dark cold winter in Melbourne may condition us for running in 0-20 degree temperatures. As we get closer to race date in spring, the daily maximum temperatures may range between 14 to 32 degrees. Race day may produce higher than expected temperatures with devastating effects for the ill prepared. If our training is effective, our bodies will adapt physiologically to the environmental conditions and training loads. When either training load or environmental conditions change, time is needed for our bodies to adapt. Training for the Melbourne Marathon we often don't have enough weeks to adapt to the warmer spring climate. Training in a relatively cold climate can lead runners to wear extra clothes and fail to practice drinking during training runs. See "Drinking during marathons". Failing to wear cool clothes and hydrate during a race that by chance is 10 degrees warmer than we are used to in training will probably lead to dehydration, cardiac drift and a possible decrease in performance.

Adaptation to warm training environments

Runners can benefit greatly from training in warm conditions. The physiological adaptations experienced as a result of endurance training are similar to those of our adaptations to hot environmental conditions. The body learns to expel heat and conserve essential fluid. By training in slightly warmer conditions than race conditions we are likely to perform to the best of our ability. Entrants in the Melbourne Marathon who train in warmer climates may not perceive race conditions as hot, their bodies are used to cooling efficiently and therefore have the opportunity of performing to the best of their ability.

How to train for the heat of the race.

Practice wearing light loose fitting clothes during training.

Cover your skin with very light weight and light colour clothing.

Find your best running weight. Use sensible and healthy guidelines for maintaining your best running weight. mark@quickstepcoaching.com.au

During your longer runs practice consuming at least 150ml of hypotonic sports drink every 20 minutes. See "hydration is energy" guidelines above. It is important you know your own sweat rates to determine the amount of fluid you need to consume during the event. If you need help contact us.

Protect yourself from the sun, use sunglasses and a hat to keep your head as cool as possible.

During very hot weather you may chose to wet your hat and clothes before and during training runs. This can be a very effective way of reducing the heat generated through exercise.

If you are training in very hot conditions be extremely careful. In Melbourne, most runners would consider temperatures over 25 degrees to be warm and anything over 30 degrees, very hot. Fatalities can occur by training in adverse conditions so be very cautious in your approach to this type of weather. If you are training in hot conditions the best way to avoid excess heat is to train in the early morning or late evening. This allows you to avoid the warming effects of the sun which are very strong. Also drenching your running clothes and hat in water before you start running is an excellent method of cooling your core temperature. Prehydrating is also an essential way of keeping your core temperature cool.

Training groups

Melbourne Marathon Festival Training Squad

• Who for? Anyone planning to run the 5km, 10km, Half Marathon or Marathon in Melbourne October 2009.
• Where? The Tan Track, Melbourne.
• When? 6am to 7am every Wednesday morning.
• Free Parking is available on Alexandra Avenue, please check the signs.
• Description. This session is designed for all abilities and develops leg strength and running speed. You will learn how to run efficiently and gain confidence in your ability to maintain pace. You will train with other runners in a friendly and supportive atmosphere. Our coaches will set appropriate challenges for you depending on your ability. We are happy to help you with running programs.
• Where to meet? At the Horse Shoe, Melways map reference number 2G B10.
• What to bring? A mixture of normal and warm running clothes and your own drink bottle.
• There is plenty of parking close by so extra clothes can be left in the car.

Como Park Cruisers

• Who for? For recreational runners who are interested in learning running technique and improving their overall fitness.