A freshman on a July tempo run tells her coach she's fine, she just needs to get used to the heat. She wasn't fine, and she'd just turned a physics problem into a story about being out of shape. With a dangerous heat dome sitting over much of the country this week, Coach Saltmarsh breaks down how to train through summer heat without wrecking the fall season: why sweat only cools you when it evaporates, why dew point beats temperature and humidity as the number to watch, exactly how much to slow down, the hydration math nobody actually runs, and the safety line no workout is worth crossing. Two free tools in the show notes: the heat pace calculator and the rehydration calculator.

SHOW NOTES

Full guide: Running in the Heat, pace adjustments and safety limits https://coachsaltmarsh.com/running-in-heat-guide/

The complete heat guide for coaches (physiology, acclimatization, decision charts) https://coachsaltmarsh.com/running-in-the-heat-how-to-avoid-heat-stress-and-stay-safe/

Heat & Humidity Pace Calculator (free): https://coachsaltmarsh.com/running-heat-calculator/

Rehydration Calculator (free): https://coachsaltmarsh.com/rehydration-calculator/

The 22-Week Season Blueprint: https://coachsaltmarsh.com/store-coach-saltmarsh/

This episode is training guidance, not medical advice. Suspected exertional heat stroke is a medical emergency. Cool the athlete aggressively and call 911.