In this episode, Scott talks with ultrarunner and coach, Liza Howard about how endurance athletes can train, race, and stay safe in hot conditions.

Liza shares practical strategies for heat acclimation, managing effort when temperatures rise, fueling when your body doesn't want to cooperate, and recognizing the warning signs of heat exhaustion. She also talks about aging as an endurance athlete, navigating perimenopause, and adjusting training in a way that supports long-term performance instead of fighting against the body.

Whether you're training through summer, preparing for a hot race, or learning how to adapt as your body changes, this conversation is packed with useful, real-world advice.

In this episode, we talk about:

• How heat impacts running performance and recovery
• Why fitness matters, but effort still has to change in hot conditions
• Heat acclimation strategies runners can use in training
• How to practice cooling strategies before race day
• Fueling and hydration challenges during hot races
• What heat exhaustion can feel like and how to respond
• Clothing, gear, and race-day planning for extreme heat
• How aging, hormones, and recovery needs can change training
• Building confidence when your body doesn't respond the way it used to
• Liza's work with Band of Runners and upcoming camp opportunities

Key takeaways:

• The fitter you are, the better prepared you may be for heat, but you still need to slow down and manage effort.
• Heat strategies should be practiced during training, not saved for race day.
• Cooling, hydration, pacing, and fueling all work together. There is no single magic fix.
• Training through hot weather requires patience, flexibility, and respect for what your body is handling.
• Aging does not mean you are done improving, but it may require smarter recovery and more intentional training choices.

Notable quotes:
"The fitter you are, the better you'll handle the heat."

"Run slower, keep effort down in the heat."

"Practice heat strategies during training, not just race day."

Chapters:
00:00 Introduction and weather talk
01:02 Liza's running journey and health challenges
03:47 Aging and running: overcoming age-related doubts
06:39 Navigating perimenopause as an athlete
09:21 Training adjustments and recovery strategies
12:05 Managing heat during training and racing
19:22 Fueling strategies in hot conditions
21:45 Fueling strategies for hot races
23:29 Understanding heat exhaustion
26:23 Navigating challenges during races
29:58 Recap of heat management techniques
31:12 Band of Runners initiative
33:43 Exploring new locations for training
36:35 Closing thoughts and future plans

Resources mentioned:
Band of Runners: https://www.bandofrunners.org/ners.org

Connect with Liza:
Instagram: https://www.instagram.com/lizahoward1/

Ultrarunner and Down with Running founder Matt Lamos shares how his daughter Lilly inspired a mission to help individuals with special needs pursue meaningful physical goals one step, one challenge and one "I did it" at a time.

• Matt's path from soccer and casual fitness to ultrarunning

• The surprisingly hilly side of trail running in Iowa

• Lilly's birth and the family's first 40 days in the hospital

• How Down syndrome can affect muscle tone, development and milestones

• Lilly's progression from using a walker to running down the aisle at Matt's wedding

• Why the words "I can't" and "I don't want to" are not interchangeable

• Rethinking the language we use when talking about a "healthy" child

• Matt's honest first emotions after learning that Lilly had Down syndrome

• Why Lilly's siblings treat her like their sister—not someone who needs different expectations

• The mission behind Down with Running and its focus on instructional encouragement

• Why meaningful physical goals can range from walking a mile to running an ultramarathon

• Creating access to shoes, race entries, programs and one-on-one support

• The Cedar Bend Endurance Run and using local races to fund the mission

• Matt's long-term vision for Lilly and Down with Running

• Why lasting change often starts close to home

(00:00) Meet Matt Lamos and Down with Running

(02:57) From soccer to ultrarunning

(05:20) Lilly's story and understanding Down syndrome

(10:34) From using a walker to running down the aisle

(12:23) "I did it" and the difference between "can't" and "don't want to"

(14:19) Rethinking health and Matt's first emotions as Lilly's dad

(21:59) Raising Lilly alongside her siblings

(24:51) The mission behind Down with Running

(26:56) Why every physical goal deserves support

(30:58) Early wins, current hurdles and the Cedar Bend Endurance Run

(33:42) Matt's 15-year vision for Lilly and Down with Running

(37:22) Making a difference close to home

• Down with Running

• Matt and Lilly's story

• Cedar Bend Endurance Run — September 5, 2026, in Waverly, Iowa

• Down with Running on Instagram

• Matt Lamos on Instagram

• Down with Running on Facebook