Heat training
Heat training is a tricky training stimulus to balance with true running. Incorporating sauna or hot pool training the furthest from the next workout offer more time to recover and rehydrate. The key with heat training is not to overdo it and consider it an active part of training that also requires consideration in the overall training load. A lot of people currently overdo heat training and neglect practicing proper cooling protocols which can be more important on race day.
Heat adaptation
Fitness is different than heat adaptation. It’s important to understand that paces will change and that the exposure has to be gradual in order to have a positive effect (10-14 days). I’d always work with RPE over pace, and I believe in summer it’s even more advisable. For most athletes, summer isn’t the best time to chase PRs. I usually emphasize effort-based training, modifying workouts around humidity/temperature, and knowing when to back off.
Nutrition, recovery and sleep
I think people often focus only on carbohydrates, but electrolytes and minerals are just as important — sodium, potassium, magnesium, etc. Proper hydration and mineral balance can make a huge difference over long efforts. For recovery and sleep, I’m a big believer in consistency. I try to keep similar sleep and wake times during the week and weekends, and I also think short naps are very underrated when training volume gets high.
Injury prevention
For me, injury prevention isn’t only about avoiding pain, but also about building a body that can handle training consistently over time. One of the most important parts of that is developing a strong and functional core system. The core is much more than just the abdominal muscles. It includes the deep abdominal muscles, diaphragm, pelvic floor, and the muscles responsible for lumbo-pelvic stability and force transfer, such as the lower back stabilizers, gluteal muscles, and adductors. When these systems work together well, the body becomes more stable, efficient, and resilient under training load, while unnecessary stress on joints and tissues is reduced.
Mindset: Building Resilience
I think elite endurance is often misunderstood because people romanticize suffering too much. One thing I heard recently resonated deeply with me: running 100 km in the mountains is not “real suffering.” It’s a chosen challenge. And I completely agree with that. (...) perspective changes everything psychologically. When you stop dramatizing effort, you actually become better at managing it. You become calmer. More patient. More efficient. And that’s especially true in the heat.
Pro Tips for Summer Training
Heat training
Heat training is a tricky training stimulus to balance with true running. Incorporating sauna or hot pool training the furthest from the next workout offer more time to recover and rehydrate. The key with heat training is not to overdo it and consider it an active part of training that also requires consideration in the overall training load. A lot of people currently overdo heat training and neglect practicing proper cooling protocols which can be more important on race day.
Heat adaptation
Fitness is different than heat adaptation. It’s important to understand that paces will change and that the exposure has to be gradual in order to have a positive effect (10-14 days). I’d always work with RPE over pace, and I believe in summer it’s even more advisable. For most athletes, summer isn’t the best time to chase PRs. I usually emphasize effort-based training, modifying workouts around humidity/temperature, and knowing when to back off.
Nutrition, recovery and sleep
I think people often focus only on carbohydrates, but electrolytes and minerals are just as important — sodium, potassium, magnesium, etc. Proper hydration and mineral balance can make a huge difference over long efforts. For recovery and sleep, I’m a big believer in consistency. I try to keep similar sleep and wake times during the week and weekends, and I also think short naps are very underrated when training volume gets high.
Injury prevention
For me, injury prevention isn’t only about avoiding pain, but also about building a body that can handle training consistently over time. One of the most important parts of that is developing a strong and functional core system. The core is much more than just the abdominal muscles. It includes the deep abdominal muscles, diaphragm, pelvic floor, and the muscles responsible for lumbo-pelvic stability and force transfer, such as the lower back stabilizers, gluteal muscles, and adductors. When these systems work together well, the body becomes more stable, efficient, and resilient under training load, while unnecessary stress on joints and tissues is reduced.
Mindset: Building Resilience
I think elite endurance is often misunderstood because people romanticize suffering too much. One thing I heard recently resonated deeply with me: running 100 km in the mountains is not “real suffering.” It’s a chosen challenge. And I completely agree with that. (...) perspective changes everything psychologically. When you stop dramatizing effort, you actually become better at managing it. You become calmer. More patient. More efficient. And that’s especially true in the heat.
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