How to Recover Faster

Training and racing places demands on the body and mind. How quickly we recovery from those demands determines how quickly we can get back out there doing what we love. Our recovery rate is different for each individual. It is affected by several factors and changes as we age, balance external stressors, and change the training stimuli and/or load.

The good news is we have power to influence our recovery rate at any stage of life or training. Every single person's goals, training, and life circumstances are different; therefore, our recovery rates are different and they change. Paying attention to our own recovery allows us to train safely, while minimizing the risk of injury. Our body and mind requires the care and love it deserves in order to thrive. Here are some tips to help improve your recovery rate, health, and performance:

TOP TIER

1. Sleep - The quantity and quality of sleep impacts energy levels, regeneration rates, and immunity among other factors. We must try to optimize our sleep hygiene for our health and performance. Aim to go to bed and wake up at the same times on weekdays and weekends. Keep a cool, dark room with AC, fans, and/or quality cooling sheets. Invest in a quality mattress, pillows, black out curtain, and skip the late night screen time. Allow your nervous system to unwind in the evenings as this allows you to enter into more of a quality state and stages of sleep. Investment in your sleep hygiene has the greatest return for overall health and performance.

2. Nutrition - There is fueling for performance (during training) and fueling for health (everything else). Carbs are king for endurance training/racing and I expand on that separately here: my 10 principles to fuel for performance. 

Fueling for your health is important. We often allow ourselves to make emotional food choices and/or are influenced by social settings, myself included. The majority of us do not have a "perfect" diet; however, aiming to optimize it with wholesome meals, snacks, and superfoods the majority of the time is ideal for our health and longevity as it creates the building blocks to tissues, organ systems, and cellular mechanisms. If you need help with healthy meals or saving time with cooking, I use Trifecta meal delivery service to help me out on those days where I don't want to cook or clean and still want to eat healthy. Try it out with promo NADIA40. 

Supplementation is also helpful to fill in any nutritional gaps. For over ten years, I use the conveniently pre-packaged Vital4U supplements. Each packet has 12 pills with over 75 essential nutrients that I take daily at home or when I travel. I have both my parents on them as well. Try them with promo NADIA10. 

3. Hydration - The viscosity of our blood is influenced by how much we drink and what we drink. The more water and electrolytes we consume, the lower the viscosity of our blood allowing it to flow freely in our circulatory system. Think of it as a free flowing freeway clear of any accidents. We don't want accidents within our circulatory system due to congestion from high viscosity. Drink water and electrolytes for your training--my favorite: Electrolit. Lastly, avoid alcohol. Regardless what marketing literature is released to try to support the "moderate use of alcohol", alcohol is a poison. I invite you to listen/watch this Humberman Podcast episode on alcohol here. I gave up alcohol permanently since 12.29.2021 and my life has been better since. 

4. Stress management - Chronic stress causes a physiological response in our bodies and the longer we don't manage it daily, the more it can cause damage within our organ systems thereby slowing down our healing and recovery process. The stress hormone, cortisol, has a purpose in our bodies; however, continuous elevated cortisol levels make us immuno-compromised. Incorporate activities that help you unwind such as nature walks, breath work, sauna, meditation, reading a book, etc. You deserve at least 30 minutes daily to yourself everyday to exhale. As they say, "if you believe you don't have 30 minutes then you probably need an hour to decompress." This is sometimes the hardest for moms with young children. The more you give yourself, the more you are able to serve others.

5. Active recovery - Incorporate low intensity or low impact days into your weekly routine such as walking, elliptical, cycling, or swimming. Because of the influx of feel good chemicals that flush into our body during and post workout, we want to go hard everyday. However, active recovery helps flush the soreness out of the legs and promotes healthy circulation. 

***

SECOND TIER

6. Mobility / Yoga - we need this daily more than we know and even more so as we age. One of my physical therapists told me once in 2020: Nadia, you are at the age now that you should be doing mobility everyday. Took a little while for me to accept, but I finally now aim to do it daily whether it be 5 morning exercises, 5 bedtime exercises, and/or around my training. It is not only for our recovery but also our longevity. Those that have a great yoga practice truly understand how beneficial it is for the body and mind. 

7. Elevate legs - After a difficult training session or at the end of the work day, this allows the blood to recirculate back through the upper body systems so there isn't an accumulation of inflammatory factors in the lower extremities. Aim for 5, 10, or 15 minutes. Try not to go for too long as some begin to feel tingly or numbness as the lack of blood flow. 

8. Compression gear - From compression leggings, socks and sleeves, there is data showing this gear helps improve circulation. It has been in the past prescribed for pregnant women, individuals with poor circulatory problems in their legs, and also frequent air travelers. 

9. Recovery footwear - What we wear when we are not training really impacts our foot health, recovery, and strength. High heals, men's dress shoes, and/or flat flip flips are not ideal for foot health and recovery. It's understandable that sometimes we need to opt to wear those types of footwear. Therefore, supporting your feel after training or when you wear these types of dress shoes is essential. I recommend for my athletes regular self foot massage, foot rolling, or using fascia sticks. I also wear supportive footwear by Velous around my training or I am barefoot when I am at home. Velous provide what the feet need at each part of your foot strike from a supportive heel contact, great arch support, and through the toe-off. Try them out 20% off with discount code: NADIA2026.  

10. Ice baths - The timing of ice baths is critical depending on what response you desire from them. You don't want to use them after every key training session as you want some inflammatory response because that is how our bodies adapt and absorb the appropriate training. Data shows ice baths help reduce the inflammatory response by constricting blood vessels so inflammatory factors don't leak into the body. This would be most useful in stage racing for example. Another great time to use ice baths is during contrast therapy or as stress management -- it helps reset your mind and nervous system.  Cold water immersion has shown through physiological studies to boost immune system, boost metabolism, balance hormones. Opt for 10-15 minutes in an ice bath at 50-59F or shorter bouts in colder water at 39-45F. 

11. Saunas - Sauna use have an array of benefits for health, longevity, and performance. There are several sauna protocols available depending on what your goals are and what purposes you are using the sauna. I prescribe sauna protocols for my athletes before their goal races to help support passive heat training. Long term heat training has different protocols. If health and longevity is your goal: practice breath exercises in the sauna to help your mind and circulation. We can train our bodies and mind to relax under a stressful state such as in the sauna.

12. Recovery tools - Such as massage guns, fascia sticks, foam rollers, rolling sticks, scrapers, compression boots, etc. are all useful tools to help self massage problem areas. Pro-tech athletics offers great recovery tool options such as soft tissue mobilizer, plantar massage balls, foam rollers, and more, which I have all used and own. The biggest key is using them daily.

13. Bodywork / Massage - Bodywork has been the game changer for me to be able to train and race in my 40s as if I am ten years younger. It has been a process to return post bone injury in 2021; however, focusing on as many aspects of recovery including weekly massage allow me to work and do what I love. 

Bodywork is extremely beneficial for regular maintenance, injury prevention, or treatment of muscular imbalances. My manual therapist, Paulina, has been in the industry of health and wellness for over a decade with skills of healing hands and a caring heart. To book your next session, you can find Paulina Valenzuela at Mohawk Wellness, Echo Park or in Monrovia. She offers 30% off first-time visits or discounted package deals. 

14. Physical Therapist - There are different forms of physical therapy and a health practitioner who is trained to understand the science of an athlete's needs is important. For maintenance, I aim for once per month. This can help address any imbalances you're developing and/or manage or avoid serious injury. I dedicate my return after a bone injury to my PT Nori at Optimum Care Therapy located in Santa Ana, Downey, and Artesia. Also, Dr. Cameron DPT at REO Physical Therapy in Pasadena or Costa Mesa is extremely helpful and caring. 

15. Acupuncture - Thousands of year of eastern medicine have practiced and documented the benefits of acupuncture for its healing, preventive, and treatment benefits. I've incorporated it for almost 15 years into my regular wellness routine. I aim for once every other month for maintenance or more frequently if I feel I need extra support.

***

THIRD TIER

16. Epsom Salt Baths  -  The salinity in a epsom salt bath has been shown to have restorative effects.

17. Cyrotherapy - This is the new craze that has public figures and influencers radiating about it's amazing benefits. There is limited data on it's true physiological impact; however, there is a large amount of anecdotal reports of it helping individuals feel better and recover faster. It could be worth a try. This could also go under ice baths/cold water immersion even though it is a gas. 

18. Sensory Deprivation Tank - There is substantial data showing how creating a space to be one with our thoughts has a deep impact. You float in a warm, high salinity bath within your own private room that has meditation music that fades out if you wish. For me, I feel as if I'm floating in outer space where I get to unplug, slow down, and think about my thoughts. I highly recommend it. This could go under stress management. 

19. Red Light Therapy - depending on the quality of your device, there are mixed results as to how beneficial they are. However, many do enjoy the therapeutic and soothing feeling of using RLT with at home units or full flatbeds at recovery facilities.

20. TENS units - Transcutaneous Electro Neuromuscular stimulation 

Please share this article if you feel anyone could benefit from the info above. Contact me if you need help this season to reach your goals and how to properly improve your training, recovery, and performance. Take care of your body. Thank you for reading and sharing!

Notable Marathons, Ultras, & Countries Visited

Twenty eight years ago when I started running competitively, I began collecting my running and traveling memories. Every experience was unique, each one touched my heart in a different way, and reflecting on them fills my heart with peace and gratitude.  Here I share some lists I've compiled as I organize my memories, files, and data. I look forward to share a more in depth review of favorites and recommendations for both on the road and trail locally and internationally.

My gratitude and joy comes from reflection as this can be a cathartic process. After a roller coaster of very high highs and lows in my 20s, it was my 30s that introduced some of the darkest moments and challenges of my life. It has taken some drastic changes and reflections to undue the trauma my body and mind went through. I gave up alcohol shortly after losing my two senior pups (12.29.21) and a tumultuous decade. Since then, I am 1,247 days alcohol-free. It has been one of the best decisions to turn my life around. I give thanks to be alive today to write these words and remind whoever needs to hear this: you are not alone in your struggle.

Thank you for reading and your support. I love learning from you and my hope is to share my experiences with you to ignite: what is possible within you? 

Favorite US Marathons: 20

1999 - LA Marathon (27)

2006 - Lake Tahoe Marathon

2008 - Big Bear Marathon* 

2009 - Portland Marathon 

2009 - Philadelphia Marathon

2010 - Boston Marathon (15)

2010 - Big Sur Marathon (4)

2010 - Bellingham Bay Marathon 

2010 - Carlsbad Marathon (3)

2011 - Disney World Marathon (2)

2011 - Red Rock Canyon Marathon 

2011 - RnR Mardi Gras Marathon

2011 - SF Marathon (7)

2011 - Pikes Peak Marathon* (2)

2011 - NYC Marathon 

2012 - Catalina Marathon* (2)

2012 - Route 66 Marathon

2012 - Houston Marathon 

2012 - Myrtle Beach Marathon

2012 - Napa Trail Marathon*

2012 - Chicago Marathon (4)

2012 - Mayor’s Alaska Marathon 

2012 - Hoover Dam Marathon (2)

2015 - Honolulu Marathon 

2016 - Marine Corps Marathon 

2024 - Every Woman’s Marathon

() - number of times completed

* trail marathons 

Favorite Challenging Marathons: 7

1. Kilimanjaro Summit Marathon - 15,000' gain    (2025)

2. Inca Trail Marathon - 11,000' gain                     (2012)

3. Everest Marathon - 3200' gain                          (2026)

4. Pikes Peak Marathon - 7800' gain                    (2011)

5. Tushars Mountain Marathon - 7000' gain         (2025)

6. Leadville Mountain Marathon - 6000' gain        (2025)

7. Great Wall of China Marathon - 5500' gain       (2016) 

8. Caballo Blanco Marathon - 5000' gain              (2018)

International Marathons: 14

2009 - Bermuda Marathon 🇧🇲 

2009 - Rome Marathon 🇮🇹 

2010 - Barcelona Marathon 🇪🇸 

2012 - Inca Trail Marathon 🇵🇪 

2013 - Sussex Trail Marathon 🇬🇧 

2013 - Quito Marathon 🇪🇨 

2016 - Great Wall Marathon 🇨🇳 

2017 - Havana Marathon 🇨🇺 

2018 - Caballo Blanco Marathon 🇲🇽 

2019 - Mexico City Marathon 🇲🇽 

2019 - Berlin Marathon 🇩🇪 

2024 - Sydney Marathon 🇦🇺 

2025 - Everest Marathon 

Other International Races: 7

2015 - Mt. Mayon Triathlon 🇵🇭 

2016 - Jakarta 10K 🇮🇩 

2017 - Seawheeze Half 🇨🇦 

2019 - Medellín Half 🇨🇴 

2019 - Infinite Trails Ultra Relay 🇦🇹 

2022 - Jamaica Half 🇯🇲 

2025 - Kilimanjaro Half 🇹🇿 

Ultras: 22

2011 ET 51K - 1000' gain

2013 OTHTC 50K - 2500' gain

2014 Avalon 50M - 6600' gain 

2014 SOB 50K (2) - 6500' gain

2014 Rancho San Juan 50K - 4000' gain

2014 Cowtown 50K - 1000' gain

2014 Harding Hustle 50K - 5900' gain 

2014 TransRockies 120M - 20,000' gain 

2014 High Desert 50K

2015 Antelope Canyon 50M - 3900' gain in sand

2017 Bryce Canyon 50K - 4800' gain

2017 Speedgoat 50K (9:58) - 11,400 gain

2016 TransRockies 60M

2018 Avalon 50K (3) - 4500' gain

2019 Bishop 50K - 4600' gain

2024 Moab 50M (2) - 4500' gain 

2024 Transelkirks Run 60M - 16,500' gain 

2025 Kilimanjaro 50K - 15,000' gain 

Countries Traveled: 32

Himalayas, Nepal (2026)*

Tanzania (2025)*

Australia (2024)*

Finland (2023)

Jamaica (2022)*

Columbia* (2019)

Cuba*

China* 

Indonesia*

Philippines* 

Peru*

Bermuda* 

Vatican City

Italy*

Spain*

Nassau

Grand Cayman

Honduras 

Belize

Israel 

France

Czech Republic 

Liechtenstein 

Switzerland 

Austria*

Nicaragua 

Costa Rica 

Mexico*

Germany* (age 16)

United Kingdom* (age 15, first solo)

Canada* (age 11)

Ecuador* (age 9)

USA*

*countries I've also raced in

Memorable Trails Explored:

Moab, UT

Antelope Canyon, UT

Garden Of Gods, CO 

Volcanic Nature Reserve, HI 

Cucamonga Peak

3 Ts: Timber, Thunder, Telegraph

Mt. Waterman summit

Mt. Wilson summit 

Mt. Lukens summit 

Mt. Baldy summit

Mt. Baden Powell summit

San Gorgonio summit 

San Jacinto summit

San Bernardino Peak

Piestewa Peak

Mount Whitney summit 

Mount Langley summit

Mount Shasta summit

Pikes Peak summit

Mt. Washington summit

Rucu Pinchincha summit - 15,696'

Kilimanjaro summit - 19,341'

Lake Arrowhead

Mono Lake 

June Lake

Mammoth Lakes 

Big Bear Lake

Catalina Island 

Hope Pass, CO

Grand Canyon, R2R2R 

Cactus to Clouds Skyline Trail

Copper Canyon, MX

Zion National Park

Bryce Canyon National Park

Glacier National Park 

San Juan National Park 

Joshua National Park

Sequoia national park 

Yosemite National Park

King Canyon National Park

Yellowstone National Park 

Teton National Park

Arches National Park

Local Trails: 

*working on compiling a list of recommendations 

I ran my first marathon at age 14 with my father, who also ran his first marathon then at the age 40. My journey is inspired by my parents and living it to the fullest of my ability with what brings me joy. It is never too late to start or explore something new. Thank you for reading. 

Boston Tips, Fueling, & Results

If you're looking for the cliff notes of Boston tips, here I share a few quick ones to review. There are a great amount of videos, race reports, and in depth race weekend articles. Over the 16 years I've participated in Boston, I have researched several resources as they arise each year. Here I share quick bullet points to reivew. I usually review it myself race week for my visualization then again on the shuttle bus ride to Hopkinton. My 2025 strategy wasn't ideal with a 4-minute negative split. My 2026 strategy had an 8-minute negative split. Ideally, the Boston course should be about a 1-2 minute positive split. This means I left time on the course in the first half. However, my body has not been able to reach its peak marathon form for 13 months (post EVM 2024 marathon PR at age 40). I have been struggling with reoccurring hamstring injuries and I know exactly why -- I raced LAM too soon after my Kilimanjaro Speed Climb climbing 15,000' to the summit in 17 hours where others do it in 6-8 days. I have not given my hamstrings enough time in between goal races to fully heal and it has been a huge struggle for 13 months. I'll share more on how I navigated this reoccurring injuries in the last 13 months and 5 goal race road and mountain races during this time. I did have to pull out (DNS) of Chicago and EVM last fall 2025. 

I would never recommend starting a race injured; however, Boston sometimes makes us do things we probably shouldn't. Thank you for reading and if you find it helpful, please share this link with a friend. I'm grateful to share my experiences. I am grateful to be able to run another year for my Papa Dog and my pups in the sky. 

Course:
Hydration starts mile 2 for every mile.

Water and electrolytes provided at every aid station.
Aid staggered both sides of street: first right then left.

Pinch cup, drink, pour over head, don't stop/walk in front of aid.

Mile markers, 5K timing clocks + K markers.

Maurten fueling stations miles: 11.8, 17, 21.5.

Non-caf and caf at each one.

Loss 1275’, gain 815’, net 460’.

First 0.6 has 139’ loss.

600 m finish stretch on Boylston.

Newton Hill grades: 2%, 4%, 2%, 4%.

Newton Hill length: 0.7, 0.4, 0.6, 0.5.

Most well executed is even or 1-2 minute positive splits.

Marked with blue line to mark the measured 26.2 distance.

Hug all the corners efficiently to run the tangents.

Course Segments:

Mile 0-4: sharpest downhill, stay conservative 

Mile 5-10: steady, cruise it 

Mile 16-21: main hills, manage it 

Mile 22-26: full send 

Towns:

Hopkinton 

Ashland

Framingham

Natick 

Wellesley

Newton

Brookline

Boston

Last Checklist:

Pack throwaway clothes for athlete's village.

Include throwaway gloves + buff if colder start.

Pack extra nutrition for the wait in athlete's village.

Pack mylar to sit on in athlete's village.

Take bottle with you to corrals to sip. 

First hydration aid isn’t until mile 2.

Walk to corrals from athlete's village is 0.7 mile.

Last portable restrooms and urinals right before corrals.

Put name on bib if you want to be called out.

Put protein in your gear check bag for after. Takes awhile to exit finish area. 

Take Boylston left turn wide for best race pics. 

My 2025 Boston Fueling: 

5:30am wake up - 1 bottle Electrolit

6:30am - 1 Maurten solid 

8am shuttle - banana, PB, bottle

9am athlete's village - 1 solid 

9:30am to corrals - pickle juice, Vital4u, Maurten 160

Mile 3 gel 100

Mile 6 gel 100 

Mile 10 gel 100 CAF

Mile 13 gel 100 

Mile 16 gel 100 CAF

Mile 19 gel 100 CAF

Mile 21 gel 100 CAF

2 cups every aid station/every mile 

2 RNWY protein packets (includes 10g creatine)

Total 1900 Calories

My 2026 Boston Fueling: 

5:30am - wake up 1 bottle Electrolit 

7:30am - shuttle line 1 honeystinger 

8:30am - shuttle ride 1 Maurten bar + 1 bottle Electrolit 

10am - corral walk: Chargel, pickle juice, colostrum, IQ bar, vital4u, Electrolit 

Start - Maurten 160 

Mile 7 - Maurten 160 

Mile 12 - Maurten 100 

Mile 16 - Maurten 100 CAF

Mile 20 - Maurten 100 CAF

Mile 23 - Maurten 100 CAF

Finish - 2 RNWY protein packets

TOTAL ~1700 Calories

My 16 𝐁𝐨𝐬𝐭𝐨𝐧 𝐑𝐞𝐬𝐮𝐥𝐭𝐬:

2010 3:28:32    (7:58) 40°/51°

2011 3:33:36     (8:08) 44°/53° - tailwind year

2012 3:32:30     (8:07) 71°/93° *record heat

2013 3:21:17     (7:40) 40°/55°💙

2014 3:29:46     (8:01) 40°

2015 3:25:30     (7:51) 43°🌧

2016 3:35:42     (8:14) 65°/72°

2018 3:44:07     (8:33) 38°🌧💨*record cold 

2019 3:30:51     (8:00) 55°/65°, 75% RH 🌧 

2020 4:05:14     (virtual) *with Max

2021 3:38:42     (8:09) 59°/70°, 91% RH 🐶 

2022 3:27:43     (7:55) 44°/48°, 55% RH 

2023 4:42:35     (10:47) *pacing dad

2024 3:28:51     (7:58) 58°/70°, 86% RH

2025 3:25:57     (7:52) 52°/62°, 45% RH

2026 3:26:32    (7:53) 44F/49F, 56% RH - tailwind year

Thank you for reading and your support throughout this journey! See you at Boston 2027.

Heat Racing Tips

Training and racing in heat requires different strategies with some overlap. Here are my heat training tips as a review. Below I share what happens when our goal race is forecasted with hot weather, which can come as high temperatures, high humidity, or both. Safety and overheating prevention should always be priority over race times. Prevention comes down to three major components: 1) how well heat acclimated are you,  2) how mentally prepared are you to run/race in heat, and 3) access to cooling mechanisms. Ultras and Kona are prime examples how when we know it will be a hot race, heat preparation is required. Here are my reminders when you're racing in heat and your heat preparation may be limited: 

1. Everyone has a different heat tolerance. This comes from your own internal preference to heat or cold and how much training did you actually allocate to heat training, whether short term or long term. Age comes into play, especially for older individuals. Acknowledge what is your personal heat tolerance and make adjustments to your pacing strategy accordingly, which means slow down the strategy. 

2. Heat and/or humidity create greater demands on your aerobic engine because your body is working on overdrive to cool you off with your sweat and breathing. This means you are loosing more water and electrolytes, particularly sodium. The closer you run to your race pace, the more demands you are placing on your aerobic engine. Make adjustments to your hydration strategy, which means you will need to up your water and electrolyte intake proportionally to how much you are losing. 

3. Everyone has different levels of mental grit. Reflect on yours and how much is safe for YOU. Training in heat is mentally difficult. Racing in heat is substantially more difficult. Therefore, you will have to weigh what is safe for you. You can’t will yourself out of heat exhaustion, heat stroke, etc. Know your limits and acknowledge how much heat prep you did. 

4. Wear light colored, loose fitted clothing. Use sun coverage items. Wet them when possible. It helps what you choose to wear. Let go of cute outfits, costumes, and/or being too exposed to the sun. Sunscreen can only do so much and most need reapplication very often to be truly effective. Think of the outfits they wear in Badwater as an extreme example: white, loose, body covered. 

5. Utilize any cooling mechanisms that are possible and that you have access to. If the race is providing ice, cooling misters, hoses, etc. use every single one. Once our engine overheats, you are climbing uphill to try to cool your system and it usually means you have to stop before heat exhaustion leads to heat stroke. Prevention is key. Holding ice in your hands, ice in your sports bras, under your hat, in your arm sleeves, etc are all very helpful that hot road races like Kona do and ultras as well. 

6. If the race is not providing ice or cooling mechanisms, recruit friends and family to provide help with ice and extra cold hydration with electrolytes in the 2nd half of your race if you’re not elite, pro, or in the lead. Technically, outside aid isn’t allowed in road races and triathlons. On the other hand, in ultras this is allowed at aid stations and what actually helps runners substantially stay at race pace and get through aid stations very quickly almost like nascar -- they capitalize immensely on cooling mechanisms and the support they receive.

7. Most importantly, your safety is extremely important. The toughest, most trained pro athletes with the greatest mental grit have raced themselves into heat exhaustion requiring medical attention and pulling them from their goal races. We are not professionals; therefore, being very mindful that weather isn't something we can control but how we navigate it is. Please be safe. 

 

We can be prepared to race in heat and humidity; however, most aren’t during spring racing after cold winter training. Therefore please make adjustments to your pacing strategy. I've raced in hot and humid weather races such as Honolulu, Cuba, China, Philippines, which had 100% humidity in the 90s. I've also raced the hottest Boston and LA on record both in the 90s without too much compromise on my race performance. I’ve helped thousands of my athletes adjust and still negative split and/or PR through hot marathons in my 19 years of coaching. It’s all in the strategies. I speak from 29 years of racing experience: don’t leave it to hoping you can bank time or beat the heat. Let me know if you need help with this as I include this as a part of my coaching program. Please be safe, friends. 

PLEASE share this with a runner planning to run in a hot race. Thank you for reading and sharing! 

Heat Training Tips

Should I change my workout on really hot days? 

It depends on your goals. Physical performance in a hot environment can be compromised in three basic ways. As your body’s core temperature increases, it: 

• Reduces the endurance capacity of the muscles.
• Increases the body’s reliance on carbohydrate for fuel.
• Compromises many aspects of cardiovascular function.

As you get used to the heat, you’ll be able to train harder and tolerate the heat better with these reminders: 

• During your first hot weather workouts, cut back on your exercise duration or intensity. Go easier. Train shorter. 
• Gradually increase the heat stress load IF your goal is to get heat acclimated. If you load the heat stress too high or too long, you risk digging yourself too deep in a hole afterwards or worse a heat stroke. Heat acclimation can be done gradually, progressively in small amounts with recovery in between heat stress loads. 
• Exercise in the early morning or evening when air temperature is likely to be cooler. 
• Monitor your heart rate (HR). Slow down if your HR is higher than your target zone or if you don’t feel good. 
• Drink plenty of fluids with electrolytes. Very critical. 
• Pick a training route that provides lots of shade: parks or tree-lined roads or trails. 
• Know the symptoms of heat stress. If you have these symptoms, stop, get cool, and rehydrate: nausea, dizziness, headache, chills, brain fog, muscle cramps, extreme out of breath, reduction or cessation of sweating.
• Train with others when it’s extra hot. They can notice if you are compromised before you do.

What kind of clothing will keep me cool and protected? 

• Lightweight, loose, white, or light-colored moisture wicking fabrics help reflect the rays and allow better air circulation. As you may noticed, I aim to keep myself covered from excessive sun exposure because I am outdoors often and for decades. The sun not only has damaging effects if exposed to it for too long but it also accelerates aging. My hope is to protect my skin and age gracefully; therefore, I protect my skin as often as I can for three decades I have been training outdoors (3hrs boxing + 27 years running).
• UPF fabrics that protect skin from UV radiation. UD long sleeves with UPF 20+ are a great option.
• Sunscreen with at least SPF 15 to protect against both UVA/UVB rays. Reminder: UVA rays increase aging, inflammation, and potential risk of cancer. UVB rays increase risk of burn and potential risk of cancer.
• Visor or vented hat with a wide brim to protect your face and eyes. 
• Sunglasses
• Ice bandana 

What factors affect my ability to tolerate heat? 

You will generally be able to handle heat better when you are physically fit. Elderly individuals usually don’t tolerate heat as well as younger individuals. This is due to the decreased ability to sweat as we age into our golden years. However, heat tolerance is also trainable in seniors and adults. 

Other things that reduce your ability to tolerate heat include: 

• sleep deprivation 
• infectious disease 
• excess body fat 
• high humidity 
• depleted muscle glycogen 
• poor cardiovascular fitness 
• sudden increase in training 

How can I train myself to handle the heat better? 

The best way to promote heat acclimatization is through exercise training in a hot climate, particularly for athletes who will be competing under hot conditions. Continuous or intermittent aerobic training causes your body to acclimatize after about 7 to 14 days. Just make sure you start slowly and watch for signs of heat stress. For the first few days, exercise aerobically at about 60 to 70% of your maximal heart rate. Then gradually increase both your training intensity and volume. Adaptations that occur as you get used to the heat include: 

• earlier onset of sweating 
• higher sweat rates 
• lower body core temperature 
• increased blood volume 
• overall improved ability to tolerate heat
• lower heart rate response to submaximal workloads 

How much and what should I drink? 

In normal temperatures, the average sedentary person is recommended to drink approximately 0.5 ounce per pound of bodyweight of non-caffeinated, non-alcoholic beverages daily. Warm weather and exercise place even higher demands on the body for fluid. If you start an exercise session well hydrated, you’ll go a long way towards maintaining performance and personal safety. For regular hydration throughout the day, water with electrolytes is the optimal beverage choice; however, fruit juices, smoothies, seltzer waters, milk and herbal teas are also choices -- be mindful of extra calories. Remember that alcohol, coffee and caffeinated soda draw fluid to a certain degree out of the body since alcohol and caffeine are diuretics, however, not as dramatically as previously believed. 

Don’t rely on thirst as an indicator of your body’s need for fluids. By the time you’re thirsty, you’re dehydrated. If your urine is dark and there’s not much of it, you’re dehydrated. Increase your fluid intake. However, clear urine doesn't always necessarily mean you are fully hydrated. You cannot overlook the importance to take in electrolytes daily all day ideally. Some general guidelines: 

• Drink fluids until your urine is pale yellow to clear and plentiful. 
• In general, drink as much fluid as you can comfortably tolerate both before, during, and after exercise. Drinking small amounts frequently usually works better than drinking a large amount once. 
• Cool beverages are more inviting to our systems more quickly than warm beverages in hot conditions. 
• The stomach can only empty about 1 quart of fluid per hour into the body during exercise. If you drink more than that you could feel bloated or have the gastric sloshy feeling. Electrolytes can also assist with the absorption of water. 
• You’ll often see athletes pouring cold water over their head during a race or competition. This is an effective preventative practice to delay the elevation of core body temperature. I do this often and early in a race and guide my athletes how to do so as well. 
• General guidelines for fluid intake are: 
• 2-3 cups about 2 hours before exercise
• 1 cup 5-10 minutes before exercise 
• 1 cup every 15-20 minutes during exercise; increase in warm weather 

What about sports drinks? 

If a vigorous exercise session lasts longer than 60 minutes, it’s a great idea to drink a sports beverage during the activity. You should choose something with a minimum of 4 to 8% carbohydrate along with electrolytes (sodium, potassium, magnesium, etc.) depending on the length of time you are exercising. My favorite is Electrolit, which provides electrolytes in an optimal ratio. It promotes fluid absorption while providing caloric energy. The higher the temperature / humidity are then be mindful of your electrolyte intake, particularly sodium. One of my favorite ways it pre-load and/or replenish sodium is Pickle Juice (use discount NADIA20 for 20% off). Pre-loading is a HUGE asset when training in heat. Therefore, increase your electrolyte / sodium intake -- ensure you train your GI tract first during your training systems to explore the best consumption rate is for you. You should never experiment with a new drink during a competition. Your training sessions are the time to explore new and different options. 

Do the fluid recommendations change after I’m through exercising? 

Some athletes find it helpful to weigh themselves both before and after a workout. For every pound of weight you lose during a workout, drink 2.5 to 3 cups of fluid. Rehydration occurs faster in the presence of sodium, regardless of whether this sodium is in a sports drink or food. 

To replace muscle glycogen stores and speed recovery from the workout, you should start replenishing carbohydrates within 15 minutes after exercise. You may not feel like eating so soon after a workout, but a sweetened beverage like Maurten Drink Mix will often hit the spot. You’ll get more carbohydrate per ounce of fluid if you opt for a caloric drink. Then you begin intaking protein to help assist the recovery process. 

What about heat cramps? 

Heat cramps are brief, often excruciating muscle contractions that can occur in athletes who sweat a lot, especially when exercising in a hot environment. Usually this happens because the person is exceeding a pace they are accustomed to and/or have lost a large amount of sodium chloride through sweating and hasn’t taken in enough sodium when replacing fluid losses. Mild heat cramps can be treated by drinking 1 liter (about 1 quart) of water with about 1/4 to 1/2 teaspoon salt dissolved in it gradually throughout the training session. Athletes with normal or low blood pressure shouldn’t restrict their sodium intake. Salt tablets may help some athletes if they've trained with them, however, have been found to be a gastric irritant in some athletes. Practice with them first before competition. 

Heat acclimatization appears to reduce the incidence of heat cramps. Heat cramps can be prevented by following the above suggestions for fluid intake, having adequate sodium in your diet, and gradually progressing your training. 

How do I know if it’s too hot to exercise safely? 

Eighty to ninety percent of heat loss in a hot, dry environment is from the evaporation of sweat. However, in a humid environment, moisture in the air doesn’t allow the sweat on your body to evaporate as efficiently. Contrary to popular opinion, it’s the evaporation of sweat, not the sweat itself that cools us down. So training in humid heat is a lot riskier than training in dry, hot conditions. Check the weather chart below and if the “apparent temperature” is in the danger area, it’s a good day to take a break or exercise indoors.

Feel free to contact me if you have any questions or if you would like help in creating a training plan that is customized to your goals, your fitness level, and your lifestyle. Thank you for reading and sharing with a friend who might find this helpful!