Heat Training Q&A: How to Structure & Benefit from Heat Training

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Jul 31, 2025

Heat training is gaining popularity among runners, with methods like sauna sessions and hot weather runs in focus. The podcast discusses how to structure heat training to maximize benefits, improve oxygen delivery, and boost endurance. It highlights the role of increased blood plasma volume in enhancing performance. Additionally, listeners learn about different techniques for active and passive heat training, including essential recovery tips and safety measures to consider.

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INSIGHT

Heat Training Boosts Oxygen Delivery

Heat training increases blood plasma volume, which leads to more hemoglobin and better oxygen delivery to muscles.
It also reduces heart rate during exercise, improves mitochondria efficiency, and enhances thermoregulation.

ADVICE

Use Passive Heat Training Safely

Prefer passive heat training like sauna or hot tub after runs for best adaptation and recovery balance.
Spend about 60 to 90 minutes weekly over three days for effective heat benefits.

ANECDOTE

Jason's College Heat Training Story

Jason used to run in the heat during college cross-country seasons to prepare for hot fall races.
Despite no formal structure, this approach helped him race faster in the fall.

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Runners are heat training more often with saunas, hot tubs, and hot weather runs. How much do we need to realize the full benefits of heat training? What are the best options and how do we structure it into our training?

In this episode, coach Jason Fitzgerald shares how to think about heat training from duration to frequency to type of heat training.

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