Elite Runners Reveal Strategies Used to Beat the Heat

Summer is a popular time for run clubs, 5ks, and higher-level competitions like marathons and triathlons. Dealing with the elements is necessary when exercising outdoors during the summer. As if the cardio demands weren't enough, a hot day can make things even more challenging.

However, there are methods to prepare yourself for the heat. And what better way to learn than from the best? Researchers surveyed runners in the 2025 Western States Endurance Run, which is a brutal 100-mile race through California mountains with temperatures over 100 degrees. They collected data before and after the race on heat prep and nutrition plans.

For pre-race strategies, the most common thing was acclimating themselves to the heat. 90% of runners did some form of heat training beforehand. Many did this the "natural" way by simply training in the heat, while others used a sauna.

92% planned mid-race cooling, utilizing tools like neck collars or simply a cold towel. It's important to note that these were provided during the race, so if you're unsure if these would be available it's crucial to plan ahead.

From a nutrition perspective, 96% of runners tested their nutrition plan before the actual race. This is not only critical for performance, but avoiding gastrointestinal distress as well. You don't want to implement a new variable on race day.

While 63% of runners did experience some sort of gastrointestinal discomfort, this is actually a lower rate than a previous study of the same race. Most symptoms were mild, and GI issues rarely caused runners to quit. Keep in mind that this is a 100-mile race, and that the sheer physical demands play a factor in addition to just nutrition.

You don't need to run 100 miles through the California mountains to take something away from this study. Start acclimating early. Whether it's training during the hottest part of the day or sneaking in sauna sessions, give your body time to adjust.

Have a cooling plan, but don't assume it'll be handed to you. Neck collars and cold towels made a real difference for WSER runners, but remember, those were provided at aid stations. Your local 5k or marathon might not offer the same support, so pack your own if you're racing somewhere hot.

And above all, don't experiment on race day. The nutrition strategy that worked so well for these runners was rehearsed. Test your fueling and hydration plan on training runs long before you're standing at the start line. Heat adds a layer of difficulty to any race, but it doesn't have to derail your day. Prepare like the pros do, and you'll be far better equipped to handle whatever the summer throws at you.

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This story was originally published July 8, 2026 at 12:26 PM.