Acclimation
4 articles
TrainingSeptember 21, 2026 · 11 MIN
Heat Training Blocks: 10-Day Acclimation Protocol for Marathon Runners
A structured 10-day heat acclimation protocol reduces marathon heart rate by 8–12 bpm, increases plasma volume by 10–15%, and lowers core temperature by 0.3–0.5°C at race pace. Marathon runners racing in warm conditions should complete heat blocks 10–21 days before race day.
HydrationSeptember 16, 2026 · 11 MIN
Heat Training Hydration: Protocols for Plasma Volume Expansion
Heat acclimation training can expand plasma volume by 8–12% in 10–14 days, delivering tangible endurance benefits including lower heart rate, improved thermoregulation, and increased VO2max. The hydration protocols used during and after heat sessions determine whether this adaptation is maximised or blunted.
TrainingSeptember 5, 2026 · 12 MIN
Heat Acclimation for Female Athletes: A Sport-Science Protocol
Female athletes respond differently to heat stress due to hormonal fluctuations, lower sweat rates, and higher core temperature thresholds. This 10-14 day protocol accounts for menstrual cycle phase and delivers 5-8% performance improvement in hot conditions.
TrainingMay 28, 2026 · 9 MIN
Heat Acclimation for Runners: The 10-Day Protocol That Works
Racing in heat? A structured 10-day heat acclimation protocol can improve performance by 5–7% even in cool conditions. Here's the exact protocol — and the physiology behind it.