Increased heart rate while running in the heat

A thunder storm rolled through last night. It cooled the air down for a few minutes. In fact, when I woke up this morning at 5AM the temperature was 79.6 degrees (yesterday at the same time the temperature was 83). However, the humidity went from, I’m guessing, 95% to 98% - near rain humidity.

Anyway, back to running in the heat. On Monday at lunch I ran 5 miles at just over 8 minutes per mile pace. I was running with a friend and we were trying to determine his training paces for a fall 5 mile race. The heat index was 115 and it felt like it. Then yesterday I ran the same pace on the treadmill in the gym. The treadmill was set at a grade of 1. I understand that this is not an exact comparison of apples to apples but the differences in the run were substantial.

We talked about blood volume increasing as you acclimate to the high temperatures. However, your body still needs to circulate this extra plasma. How does it do this? If you think about it there are only two ways to pump more fluid. You can increase the amount of fluid pumped per beat or you can increase the number of times your heart beats per minute.

We already know that our heart rates increase as we exercise harder. This is to get more oxygen to your muscles. But now we also have to cool our bodies. Over time you can increase your stroke volume but this physiological adaptation takes years. So, just like when we are exercising harder our heart rate increases but now it has to also maintain our core temperatures. So, obviously, if we now have to cool ourselves more and we want to run at the same level of exertion our heart rate will be even higher.

On Monday when I ran outside my heart rate at the end of the 3rd mile was right around 165 beats per minute (I did not stop at 3 miles and my heart rate continued to rise for the next 2 miles). Let’s contrast this to the 72 degree low humidity treadmill run that took place yesterday. Well, first off the run felt much easier. Yes I was sweating but I was not saturated. Second, my heart rate actually went down after the first mile. At the end of the 3 mile run my heart rate was 140 beats per minute.

My heart rate increased by approximately 25 beats per minute for similar paces on back to back days. I would say that is substantial! For me that is going from a recovery run to high zone 3 / low zone 4. It is almost like riding up hill on the bike.

When the temperature drops we should be able to really haul when we get our true gearing back!

Heat Acclimation and blood volume

Summer heat brings fall PR’s - I have been saying that for years. But why does running in the heat make you so much faster when the weather turns cooler?

Here in South Mississippi the temperatures have been in the mid to upper 90’s. On top of that we always have humidity. The weather channel said that yesterday’s heat index was 115 degrees. We ran at noon during the hottest point of the day.

There were several of us and we each had specific workouts. I ended up running 5 miles at a seemingly comfortable pace – comfortable for temperatures about 10 degrees cooler. However, in these conditions my heart rate was elevated and my perceived exertion was higher. The run was harder than it should have been. But why?

There are several methods that your body uses to combat the heat. The goal is to keep your core temperature in a range that allows for your body to operate most efficiently. One way to cool off, your body pumps blood close to the skin to dissipate heat. To cool more it pumps more blood. The only way to pump more blood is by increasing the number of heart beats or increase the volume of your blood. And this is exactly what your body does.

More blood is circulated at the surface of your skin to cool you off. However, this oxygen rich blood is no longer available to your muscle tissue, so your heart beats more to get needed blood to your muscles. It is harder to run at high temperatures. In addition, to further cool the body, at the same exertion level your heart rate is several beats higher to get even more blood to your skin.

The most dramatic adaptation derived from heat acclimation is an increase in blood volume. Your body produces more plasma that it can use to cool you in hot temperatures. I have read that your blood volume can increase by as much as 2 liters. That is an enormous increase in circulating blood volume.

Now regarding fall race PR’s. Although your body will reabsorb the increased blood volume when the temperatures drop you do have a window where your races can benefit. You have two to three weeks where your blood volume remains high after the weather becomes milder. What this means for your race times is that you now have an abundance of blood volume with which to fuel your muscles valuable oxygen. You have effectively blood doped naturally.

The secret is scheduling your races around the first cool snaps of the season.

NOTE: Running in high heat and humidity is dangerous. The chance of heat related illness and heat stroke are very real concerns. Don’t try to be a hero and ‘tough out’ these workout sessions. If you are not able to maintain your workout goals it is time to stop. You need to head indoors to cooler temperatures. Suffering through a hot and humid workout is not smart training. Nothing good can come from it!