Heat Training for Runners Over 40 | Sports Scientist

<p>Most runners think about training in terms of mileage, intervals, and long runs. Very few think about heat as a performance tool. But heat training could be one of the most accessible and evidence-based performance levers available to any recreational runner — and it requires no extra miles, no gym membership, and no expensive equipment.In this episode </p><p>Dr. Daniel Snape — sports scientist, environmental physiologist, and the researcher behind the heat and altitude programs for 2025 UTMB winners Tom Evans and Ruth Croft — breaks down exactly how heat training works, what it does to your body, and how any runner over 40 can use it to run faster at a lower heart rate without adding more mileage or intensity to their week.</p><p>Whether you have access to a sauna, a hot bath, or just a treadmill and some extra layers, this episode will change how you think about what counts as training.</p><p><br /></p><p>Customised heat and hypoxic training programs by Dr. Daniel Snape and his team at Leeds Beckett University Health and Performance Hub:</p><p>https://www.leedsbeckett.ac.uk/carnegie-school-of-sport/health-and-performance-hub/</p><p><br /></p><p>0:00 Run faster at the same heart rate</p><p>4:00 Heat training vs heat acclimatisation</p><p>8:10 What temperatures are we actually targeting</p><p>9:51 Plasma volume — what it is and what heat training does to it</p><p>11:14 Hematocrit and red blood cells explained</p><p>13:44 Does heat training affect the heart</p><p>15:01 What training zone are you actually in during a heat session</p><p>16:32 How heat training changes your sweat response</p><p>18:54 Core temperature and performance range</p><p>20:07 VO2 max — how much does heat training actually increase it</p><p>22:19 EPO — how heat training naturally upregulates it</p><p>24:51 Are older athletes more vulnerable to heat stress</p><p>26:29 How to measure core temperature safely</p><p>44:39 Passive protocols — saunas and hot baths5</p><p>2:42 Active heat training — intensity and pacing</p><p>54:42 The ideal heat training block for a goal race</p><p>59:01 How long do the adaptations last</p><p>1:00:47 Maintenance dose to keep adaptations</p><p>1:01:19 The one thing any runner can do at home</p><p>1:02:31 When heat training is not worth it<br /></p>