Q - I got into a bit of a tiff with a running bud the other day about the benefits of training in hot weather. I told him that doing hard workouts in hot weather actually gives you more benefit, even if you don't go nearly as fast. And he feels, trying to do workouts like intervals when it's hot is a waste of time. Aren't I right? 

A - Hate to disappoint you, but I believe that as far as the benefits you have in mind (which I suspect are aerobic) are concerned, your friend is more accurate. Not that you're completely wrong mind you. Unquestionably, running when it's hot and humid makes for a workout that's perceived as relatively tougher,  even though the performance (i.e., time for a distance) achieved is less. However, under such conditions, your body is being asked to deal intensely deal with two things instead of one: (1) the running activity, and (2) thermoregulation. And dealing with the latter prevents the same sort of muscle output that otherwise would be possible. So the body may be denied the same opportunity to get specifically fatigued especially when doing longer intervals or runs. Now,  this can be combated by lengthening the rests, in order to allow getting closer to the time objectives. For example, instead of taking 2:00 between repeats 1200's, you may want to take 3:00. And with long continuous runs, you may want to take "cooling" breaks, rather than persisting at a crawl.   Otherwise, if you’re really concerned about getting the most out of workout, I suggest you run at sunrise, or sundown, or in the dark on measured road surfaces. Otherwise, in order to acclimatize to the heat, you've got to train in the heat – but that’s another question.

 
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