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At this level our body starts to shut down, or experience what’s called hyperthermia- (elevated core body temperature) induced fatigue. We think that critical level is right around 40 Celsius (104 Fahrenheit). There are number of theories as to why we fall apart when temperatures skyrocket, but the main idea is that our core body temperature eventually reaches a ‘critical’ level. Over longer distances, we should expect the toll of the high temperatures and/or humidity to be further exacerbated. It should be noted that in that study, the humidity was held constant and generally as humidity increases alongside heat, your performance decreases as it eliminates your ability to dissipate heat via evaporation. In studies comparing running time-trial performances in 30 Celsius (86 Fahrenheit) versus 14 Celsius (57 Fahrenheit), athletes covered as much as 10% less distance in 15 minutes in the heat (5). When it comes to the external environment, our physical performance starts to decline when the temperature we’re exercising in reaches 21 degrees Celsius (69.8 Fahrenheit). There are several ways we both release heat into and receive heat from the environment, including radiation, conduction, convection, and evaporation. These four components act together to both heat us up and cool us down and are in constant flux. Evaporation: Loss of heat through the conversion of water to gas, or specifically the evaporation of sweat or water from the surface of your skin.
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the external heat from the environment around us (3).the internal heat our bodies produce with each muscle contraction, and.Compared to when we are at rest, our body’s heat production during exercise will be three to 12 times greater (16).Īs runners, we have two major heat sources to mitigate when racing in hot climates: When we exercise, a mere 20 to 30% of the energy we produce is converted into movement, while the other 70 to 80% of that is released as heat (1). Image: iRunFar/Meghan Hicks We Are Inefficient: The Basics of Humans and HeatĮnergetically, humans are inefficient creatures. Pam Smith using the mid-cooling strategies of ice in her hat, ice in her neck bandana, and keeping her white cotton shirt wet while on her way to winning the 2013 Western States 100. Thus, you might be wondering, Can we really learn from our shorter-distance sistren and brethren? The answer is, yes, with some added nuances, we can take a lot away from the research conducted in the field and in the laboratory on our road- and track-running counterparts. We trail and ultrarunners compete for much longer than Olympics events. Tokyo 2020 will likely be the hottest Olympics on record, and tricks to keep athletes cool before and while they perform might mean the difference between a medal or no medal. With the 2020 Summer Olympics in the hot climate of Tokyo, Japan right around the corner, physiologists and national sport governing bodies are scrambling. What is really cool (literally) about this area of research is that a ton of it is happening right this second. Our ultimate goal with this article is to relieve the stress you might feel when planning for a hot race. We’ll talk about which cooling strategies currently exist, why they work, and how you can effectively apply them in your race-day strategy.
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Indeed, our worries are based on a rational understanding of heat’s negative effects on athletic performance and the discomfort it creates.īut is impending doom really on the horizon? The answer is no! A number of science-backed strategies exist for getting cool before you race and staying cool once the gun goes off. Running in extreme temperatures takes its toll on all the human body, and can truly make ultrarunning a battle of attrition. It’s that time of year where my coaching-email inbox is flooded with athletes worried about upcoming hot-weather races.