Next race - Tahoe Rim Trail 100 miles on July 20-21. I was hoping to release QMT100 movie this weekend, but because of travel, I'm aiming for next Friday 19! Stay tuned (if things change, I'll let you know on instagram instagram.com/runningwithsimon/
@@codyberatlis242 I think we're good - Nora came along. Not sure if she'll pace or crew, but we're all set. But thanks for the offer, much appreciated!!!
Great one... we're well into week 2 of brutal heat and humidity in the northeast. Thankfully I love running at night. I was waiting to see if you remembered the sports bra trick... it's absolutely miraculous! 😂
I've done two sweat rate tests this year, both at easy effort (~70% HR) on a flat paved surface. First was at 39F and my sweat rate was 0.8L/hr; second was at 80F and the rate was 1.4L/hr. I DNF'd a hot race this weekend in 90+ degree heat, things went downhill fast when I started getting behind on hydration and then slowed down so much that I couldn't carry enough water between aid stations (I had 2.7L capacity). So I have some problem solving to do. Great video Simon!
Exactly! At some point, it's basically impossible to keep up hydration. So you need to find ways to cool down and you need to slow down - or you'll blow up. But finding that limit is really hard!
When I ran my baby ultra (38 miles) the cold drink and the ice in the hat really kept me cool! I didn’t know about the neck buff and the sleeve method. Thanks for the tips!
Excellent tips. When road training locally in summer when 35-40° I aim to go past a couple of carwash places. The guys there are always happy to break away for 60 seconds with a power washer spray; when used 3 metres away, the effect is brilliant :)
Light colours absolutely help: they reflect radiative heat better than dark colours. Primarily helpful for protecting against the sun rather than ambient heat, but unless you're running entirely under cover it'll help.
Sun hoodies seem to be all the rage this year. I just bought a Path Projects Wadi sun shirt/hoodie, which I'm planning to use during my UTE 100 trail race to protect me from the sun. In past races (and fun runs) whenever I encounter a stream crossing, I'll splash water on my head/face and dip my hat in the water. Always feels refreshing! Appreciate your great tips Simon!
I live and train in Gr. Moving to Lux for 6 months I quickly reduced my 10k pr by 3 minutes from 49 to 46. I'd say 50% of the time was training paying its dividents but the climate was the other 50%. The heat is no joke, you can get used to it but you can't ignore it.
Congrats on the PB! I think it's very true you get used to it - just like altitude. But even used to it, if you go back to more 'optimal' condition, you might be even faster. I can't imagine someone running as fast in death valley as they would at 50-60F. That's why a lot of those record attempt for ultras are done when temperature are milder. But yeah for sure, at some point the difference is much smaller!
currently suffering in North Carolina through the humid heat. Training for a November marathon (and signed up for a 50k in April!). Super helpful video, especially regarding the ice on the body. I totally agree with going the covered route - I just feel better hiding from the blistering sun in my sun hoodie. Less sunscreen to mess around with too. Sometimes I feel crazy being the only person at my running club in long sleeves and longer pants lol
Haha yeah people look at you "huh did you NOT see the weather forecast!?" . But I think it works so much better. And running shirtless but with a vest!? Hello chafing!!
I've never liked the heat and I'm much happier running through the snow than when it's even 85F/30C. Last year I ran a 50 miler on the first hot, humid day of spring and had a heat related event, got really confused and wondered off course and couldn't figure out how to communicate to volunteers where I was, then ended up wrecking my car driving home the next day because I was able to communicate better, but was still definitely out of it. I went over 50 miles though, and it's the furthest I've ever done lol. Be careful out there!
This was very informative! I love running during the hottest part of the day, because it's hard, and I love to sweat, but I had not considered a tradeoff with potentially lower fitness benefits due to lower overall performance during the heat. Perhaps a combination of running in the heat, and adding in some work during the cooler periods makes more sense. I hope there is good coverage of the Tahoe Rim Trail race - good luck! Well done, Simon! Thank you!
@@runningwithsimon we are at the the southern tip of Dorset on a peninsula so that always benefits from sea breeze all around , we are at sea level but any inland races are tough once temp rises .. we get crazy one off hot weeks where everyone panics when we go above 24% , its the unfamiliarity.. we are currently experiencing 18% Which is pleasant .
Great video as usual! I'm in FL, so we constantly have to deal with heat acclimation - so I generally find all the other races to not be as hot as others are complaining about during race. All of your tips are good ones and appreciate showing ice for sleeves. I originally went with just normal diy ice bandana, but now that I have a true zippered one...sooo much better as it can hold so much more and very quick transitions. Interested in your video on using watch for navigation as I tested that out once and got aggravated and stopped...but future 100s itll be a necessity so any key tips is appreciated!
@@runningwithsimon i have garmin solar forerunner and it's been so long, but I upgraded to it because it could even have image and you could zoom/scroll for navigation compared to previous model. I think I tested it based on a quick youtube tutorial (probably 1.5yrs ago) and it just was becoming frustrating on turns and the zoom info validation. Normally, I have touch screen turned off so I dont accidentally turn off/pause. Its one of those things where u are used to doin certain way w/ no stress and then u throw in other things and it starts to stress - same reason I tried the pace setting one time and never again (the one where it tries to keep you within the pace you set). I'd prefer it to be turn it on and just trust it telling me when to turn without looking and obv to go to it when the trail gets iffy about being lost.
@@coachb530 hear you. If I’m proper lost / looking for my way - I’ll always take my phone out anyway. So much better just from a screen size. I use my watch much more to know turns and also for a quick 0.5sec check to say "ok I’m still on the gpx track"
Thank you. I think we hit 39 C here in Edmonton this week. I realized very quickly that my endurance is cut to half. Time to learn some new strategies! 🏃🏻
Been watching all the hard rock tracking show today it’s gonna be really neat when you hit that race. Someday I would think Dale would give you it get you in as one of his pics. Keep applying.
Might be not an issue for everyone, but when water is dripping over my face during a run in hot conditions it's not only about sunscreen, water also comes down with a lot of sweat and starts to burn my eyes because of salt. Which brings in a significant discomfort for quite a while. Need to wash my face with a fresh water thoroughly before applying any kind of water on top of my head 🙂
When it’s really hot - I prefer a belt. I feel all vest hold up heat. Otherwise i basically always use Salomon adv skin 12. But I’m about to test some ultraspire ones and can let you know
Next race - Tahoe Rim Trail 100 miles on July 20-21.
I was hoping to release QMT100 movie this weekend, but because of travel, I'm aiming for next Friday 19! Stay tuned (if things change, I'll let you know on instagram instagram.com/runningwithsimon/
Hey I might be up in Tahoe this weekend, would you be open to crew or pace support?
@@codyberatlis242 I think we're good - Nora came along. Not sure if she'll pace or crew, but we're all set. But thanks for the offer, much appreciated!!!
Don’t you DARE call the Outdoor Research cape hat dorky! It is the apex of fashion! (I have it too) 😂
We’ll make it a trend!!! But it’s still "avant-garde" at best haha
@@runningwithsimon Love throwing on the Simon hat and heading out the door for a run!
I have the same hat too..never step out without it :)
Using your advice, I managed to finish a 240km mountain run last weekend. Thanks.👍
Wow congratulations!!! :)
What race was it? 240km is not so typical distance, and doing that over only 1 weekend is wow!
Great one... we're well into week 2 of brutal heat and humidity in the northeast. Thankfully I love running at night. I was waiting to see if you remembered the sports bra trick... it's absolutely miraculous! 😂
How could I ever forget that!? Lol
I've done two sweat rate tests this year, both at easy effort (~70% HR) on a flat paved surface. First was at 39F and my sweat rate was 0.8L/hr; second was at 80F and the rate was 1.4L/hr. I DNF'd a hot race this weekend in 90+ degree heat, things went downhill fast when I started getting behind on hydration and then slowed down so much that I couldn't carry enough water between aid stations (I had 2.7L capacity). So I have some problem solving to do. Great video Simon!
Exactly! At some point, it's basically impossible to keep up hydration. So you need to find ways to cool down and you need to slow down - or you'll blow up. But finding that limit is really hard!
When I ran my baby ultra (38 miles) the cold drink and the ice in the hat really kept me cool! I didn’t know about the neck buff and the sleeve method. Thanks for the tips!
Sure thing. I rarely do ice in hat+ sleeves + buff…only when it’s really bad!
The Buff UVX mask is definitely the best gear I own for the heat. It covers everything and keeping it wet feels so good.
I didn't know that product - thanks for sharing.
Do you get chafing from it?
@@runningwithsimonno chafing wearing for 7 hours and wet while hiking.
"Do I really need to wet myself now and risk chafing or push trough” 😂😂😂 7:08
#StayMoist !!!
But seriously, sometimes when you cross a river creek, you dive in. But sometimes it's best not too...
@@runningwithsimon totally agree. Got very good value from the video!
Excellent tips. When road training locally in summer when 35-40° I aim to go past a couple of carwash places. The guys there are always happy to break away for 60 seconds with a power washer spray; when used 3 metres away, the effect is brilliant :)
@@marathoner_Ali haha smart!!
Outstanding. All great advice.
My 2 cents. Train with Elevation / altitude in mind.
Altitude is the best - wish it was more accessible / closer to home!
Love the 90's arcade intro 🙂
@@didiervanrompaey thanks :)
Light colours absolutely help: they reflect radiative heat better than dark colours. Primarily helpful for protecting against the sun rather than ambient heat, but unless you're running entirely under cover it'll help.
Yes I get that. Just curious how much of difference it actually makes. But regardless, light color is smart
@@runningwithsimon ah gotcha. Yes, it doesn't seem easy to find specifics on how much difference it makes.
Awesome video! Great tips for newbies like me. Thx a million buddy!
Sure thing - be safe out there! Heat is getting crazy (at least where I live...)
oh my gosh, I just bought an ice bandana :( .. that trick with buff for ice is super cool... great tips.. thank you
Ice bandana are pretty cool too. I think the biggest advantage is you can more easily put a ton of ice!
Thank you so much for this!! I struggle so much in the heat.
I’d much rather run in the cold myself…!
Sun hoodies seem to be all the rage this year. I just bought a Path Projects Wadi sun shirt/hoodie, which I'm planning to use during my UTE 100 trail race to protect me from the sun. In past races (and fun runs) whenever I encounter a stream crossing, I'll splash water on my head/face and dip my hat in the water. Always feels refreshing! Appreciate your great tips Simon!
The hoodie part of those is really nice!
I live and train in Gr. Moving to Lux for 6 months I quickly reduced my 10k pr by 3 minutes from 49 to 46. I'd say 50% of the time was training paying its dividents but the climate was the other 50%. The heat is no joke, you can get used to it but you can't ignore it.
Congrats on the PB!
I think it's very true you get used to it - just like altitude. But even used to it, if you go back to more 'optimal' condition, you might be even faster. I can't imagine someone running as fast in death valley as they would at 50-60F. That's why a lot of those record attempt for ultras are done when temperature are milder. But yeah for sure, at some point the difference is much smaller!
It's totally fine to listen multiple times to the same and maybe simple advice because it's really really important. So thank you ;)
Glad it was helpful!
currently suffering in North Carolina through the humid heat. Training for a November marathon (and signed up for a 50k in April!). Super helpful video, especially regarding the ice on the body.
I totally agree with going the covered route - I just feel better hiding from the blistering sun in my sun hoodie. Less sunscreen to mess around with too. Sometimes I feel crazy being the only person at my running club in long sleeves and longer pants lol
Haha yeah people look at you "huh did you NOT see the weather forecast!?" . But I think it works so much better. And running shirtless but with a vest!? Hello chafing!!
I’m in SoCal and I’ve been needing this video. Rough time to start my running journey 🥵
Seriously! Some pretty bad weeks recently…!
I've never liked the heat and I'm much happier running through the snow than when it's even 85F/30C. Last year I ran a 50 miler on the first hot, humid day of spring and had a heat related event, got really confused and wondered off course and couldn't figure out how to communicate to volunteers where I was, then ended up wrecking my car driving home the next day because I was able to communicate better, but was still definitely out of it.
I went over 50 miles though, and it's the furthest I've ever done lol. Be careful out there!
Ouch be careful out there!
C'est exactement ce dont j'avais besoin pour me préparer pour ma prochaine course. Merci Simon
Super. Bonne chance!
This was very informative! I love running during the hottest part of the day, because it's hard, and I love to sweat, but I had not considered a tradeoff with potentially lower fitness benefits due to lower overall performance during the heat. Perhaps a combination of running in the heat, and adding in some work during the cooler periods makes more sense. I hope there is good coverage of the Tahoe Rim Trail race - good luck! Well done, Simon! Thank you!
Ultimately - run when you enjoy it, right? That's probably the most important anyway!
@@runningwithsimon Heck yeah - good reminder!
Thank you, it's very useful for a beginner like me!
Stay safe out there!
Fantastic tips, we don't get such crazy heat but because we only get a few weeks of hot it hits us hard (a proportional thing) love the ice tips x
Where are you at again?
I feel like that about quebec too - it's also that it's super humid so the heat becomes suffocating!
@@runningwithsimon we are at the the southern tip of Dorset on a peninsula so that always benefits from sea breeze all around , we are at sea level but any inland races are tough once temp rises .. we get crazy one off hot weeks where everyone panics when we go above 24% , its the unfamiliarity.. we are currently experiencing 18% Which is pleasant .
Great video as usual!
I'm in FL, so we constantly have to deal with heat acclimation - so I generally find all the other races to not be as hot as others are complaining about during race. All of your tips are good ones and appreciate showing ice for sleeves.
I originally went with just normal diy ice bandana, but now that I have a true zippered one...sooo much better as it can hold so much more and very quick transitions.
Interested in your video on using watch for navigation as I tested that out once and got aggravated and stopped...but future 100s itll be a necessity so any key tips is appreciated!
Thanks for sharing!
So what was your issue with navigation?
@@runningwithsimon i have garmin solar forerunner and it's been so long, but I upgraded to it because it could even have image and you could zoom/scroll for navigation compared to previous model. I think I tested it based on a quick youtube tutorial (probably 1.5yrs ago) and it just was becoming frustrating on turns and the zoom info validation. Normally, I have touch screen turned off so I dont accidentally turn off/pause. Its one of those things where u are used to doin certain way w/ no stress and then u throw in other things and it starts to stress - same reason I tried the pace setting one time and never again (the one where it tries to keep you within the pace you set).
I'd prefer it to be turn it on and just trust it telling me when to turn without looking and obv to go to it when the trail gets iffy about being lost.
@@coachb530 hear you. If I’m proper lost / looking for my way - I’ll always take my phone out anyway. So much better just from a screen size. I use my watch much more to know turns and also for a quick 0.5sec check to say "ok I’m still on the gpx track"
Nice! Thanks for the tips.
You're welcome!
Thank you.
I think we hit 39 C here in Edmonton this week. I realized very quickly that my endurance is cut to half. Time to learn some new strategies! 🏃🏻
Right!? The impact on fitness is pretty steep at some point. Almost like altitude.
Wicked tips arm sleeves and the neck thing I never knew. So thanks man!!!’
Sign up for fat dog in bc Canada august 9!
@@JetForce-NathanHigginson good luck! Sounds like an epic race - will have to up north for that one someday
@@runningwithsimon thanks man!
Thank you for the videos and tips through your experience 🦾
12:30 straight forward and sauna great thanks
Been watching all the hard rock tracking show today it’s gonna be really neat when you hit that race. Someday I would think Dale would give you it get you in as one of his pics. Keep applying.
Haha it’s good to dream for sure! But realistically, it’ll be 4-5 more year. That’s fine, I’ll be patient
Might be not an issue for everyone, but when water is dripping over my face during a run in hot conditions it's not only about sunscreen, water also comes down with a lot of sweat and starts to burn my eyes because of salt. Which brings in a significant discomfort for quite a while. Need to wash my face with a fresh water thoroughly before applying any kind of water on top of my head 🙂
Fair enough - maybe it's the same for me. I guess I always have sunscreen and assumed it was that. Good tips about washing first
great site and advice
Thanks!
This video came at the perfect time. It's hot and humid here in Minnesota.
Racing in Quebec last week was very humid too! I almost forgot how suffocating it can get when it’s hot :/
Thank you so much for these tips! These are some great tips! I am unfortunately unable to avoid the heat being in Texas
My condolences- heat sounds real bad there…!
@@runningwithsimon it’s intense for sure!
8:00 buff thank you
I don't have one with a pocket - mine is just a pretty normal one. I believe hoka sells some with ice pocket
11:00 thanks for the tip
Had skin cancer on my ear so sun hoodie for me... thanks for all the tips, off to buy a buff 😅
Oh no! I hope it’s all clear now…
@@runningwithsimonyes, was a only skin deep, so they just cut off the cancer and I was done. Just have to cover up as it can happen again.
@@canelami1285 Glad to hear this!
Opinion on the best hydration pack for running in high heat and humidity? I moved from Ak to AL about a year ago and am training for an August 100k.
I would like to know of a good hydration vest as well
When it’s really hot - I prefer a belt. I feel all vest hold up heat.
Otherwise i basically always use Salomon adv skin 12. But I’m about to test some ultraspire ones and can let you know
@@runningwithsimonThanks!
@@runningwithsimon thank you!
Have a 5k race in Dubai, September.. Says night race, 6pm, but average temperatures for September there are between 28 to 39°C... Any tips for it?
Train in the heat in the weeks/months leading up to it
@@runningwithsimon unfortunately Irish weather doesn't agree with you 😊
@@mariokolak9654 haha
Not for Europeans, for the rest of the world
I know - I mispoke. I’m actually Canadian so I do realize miles are not the norm
This video could be lengthened by clipping in climate change scientists.