When summer arrives in the UAE, it does not knock politely. It barges in with 45c and upward degree days, stifling humidity, and a sun that does not back down. For many runners, it is a time of year that tempts them to hit pause on training, take things indoors, or ditch the plan altogether.
But what if you looked at summer differently?
Rather than losing momentum, this season can actually unlock new levels of fitness if you adapt smartly. With a few simple adjustments, running through the heat can lead to serious physiological gains, laying the groundwork for your best race season yet.
Why Training in the Heat Can Make You Fitter
While it might not feel like it mid-run, training in the heat can stimulate powerful adaptations, such as:
- Increased plasma volume, helping your cardiovascular system work more efficiently
- A boost in haemoglobin production, enhancing oxygen delivery
- Improved sweat rate and better thermoregulation
- Lower resting and working heart rates over time
These changes mimic many of the benefits seen from altitude training. But to unlock them, you will need to drop the ego and train smart.
1. Hydration Is Not Just a Post-Run Priority
One of the biggest challenges in the heat is staying on top of fluid loss, not just water, but electrolytes too.
- Daily hydration matters: Aim for at least 2–3 litres of water each day, and increase intake if you are training outdoors.
- Pre-load and rehydrate with electrolytes: Use tablets or mixes with sodium to help maintain fluid balance and avoid cramping, fatigue, or dizziness.
- Train with fluids: For longer sessions, carry water or electrolyte mix using a soft flask or hydration vest. On the bike? Bottles are a must. Post-run, rehydrate as soon as possible.
2. Timing Is Everything
Avoid the midday furnace. Instead, plan your runs:
- Early morning: Before the sun rises is your best window. Think 5–6am starts.
- Late evening: Not as cool, but still better than midday.
- Sleep matters: If you are training early, get to bed earlier to allow proper recovery. Training while sleep-deprived is a fast track to burnout.
3. Train to Effort, Not Ego
Summer is not the time for Strava trophies.
The heat places greater stress on your body, meaning paces will naturally drop, and that is okay. Focus instead on RPE (Rate of Perceived Exertion) or heart rate zones, and give yourself permission to slow down.
Easy runs might feel harder than usual. That does not mean you are losing fitness. It means your body is working overtime to regulate itself.
- Keep outdoor sessions easy: Think recovery runs, aerobic efforts, or form drills.
- Save intensity for indoors: Use the treadmill or turbo trainer for harder sessions (for example, intervals or threshold work) where heat will not hold you back.
- Listen to your body: Building awareness now will help you train smarter long after summer ends.
4. Dress for the Heat
What you wear matters. Opt for:
- Light-coloured, sweat-wicking clothing
- Technical fabrics over cotton
- Hats, sunglasses, and arm sleeves (which can house ice packs or be soaked for cooling)
If you are using a hydration vest, consider placing ice packs in the back pocket or pouring cold water on your head and neck for topical cooling during runs.
5. Be Patient: Adaptations Take Time
The good news? Your body is incredibly adaptive.
Within 7 to 10 days, you will start noticing changes. After two weeks, expect:
- Lower heart rate for the same effort
- Higher sweat rate (which means better cooling)
- Improved recovery and perceived exertion
These gains are exactly what will give you the edge once temperatures drop.
Final Thoughts
Training in the heat is not about proving toughness. It is about building resilience and physiological strength in conditions that demand respect. If you prepare well, fuel and hydrate smartly, and drop the pace expectations, summer can be one of the most productive blocks of the year.
So do not hit pause. Instead, adjust your plan, embrace the process, and trust that this investment will pay off when cooler months roll in.
Want help structuring your summer training?
I coach runners in Dubai and online. Hit the contact form to get started or DM me on Instagram.
Daniel Bagley | Running Coach 