12 - Applying Heat Training Protocols During Winter Running

About this episode

This episode provides a practical guide on applying heat training protocols during winter running to enhance performance.

A focused guide to using heat training during winter—why it works, what adaptations you’re actually chasing, and how to implement sauna, hot water immersion, or layering protocols safely and strategically. Heat training is usually framed as something you do before a hot race. But the physiological adaptations don’t care what month it is. Plasma volume expansion, improved thermal regulation, and cardiovascular efficiency can all support training during winter—even if race day will be cold. This episode is an edited and streamlined version of Episode 4, where we originally covered heat training in depth. Here, we’ve removed the broader discussion of racing in hot environments and narrowed the focus to one question: How can runners use heat protocols intentionally during winter training to enhance performance? Episode Description This episode is a practical, research-backed breakdown of how to apply heat training protocols during winter running. Matt and Molly revisit the primary studies that shaped their understanding of heat adaptation, then walk through: Why heat training matters beyond hot race preparation The physiological mechanisms behind heat adaptations The three core…

People in this episode

Hosts: Matt, Molly

Topics covered

• heat training
• winter running
• physiological adaptations
• sauna protocols
• hot water immersion
• layering techniques
• training strategies

Keywords

• heat training
• winter running
• physiological mechanisms
• plasma volume expansion
• cardiovascular efficiency
• training cycle
• safety considerations

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