Trail Runner Nation

Most runners focus on pace, heart rate, and fueling, but heat may be the hidden factor that determines whether a great race turns into a survival march. In this conversation, CORE endurance performance lead Aline Barre explains how the body regulates temperature, why overheating steals blood away from your muscles and gut, and how even well-trained athletes can unravel when heat gets ahead of them. She shares simple, research-backed ways to become heat adapted using overdressed runs, saunas, hot baths, and smart scheduling, while also explaining why hydration, electrolytes, and cooling strategies matter just as much. The discussion also explores CORE’s non-invasive temperature sensor, how monitoring heat strain can help runners avoid crossing the point of no return, and why “cooler is faster” isn’t just a catchy phrase, it’s physiology. This episode offers practical tools that can make running in the heat feel far more manageable.

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Instant Hydration:

Timestamps

00:00 | Why Heat Matters More Than You Think Scott and Don introduce the episode and explain why heat may be one of endurance sports’ biggest overlooked performance limiters.

07:00 | How to Become Heat Adapted
Aline explains how overdressed runs, saunas, and hot baths help your body adapt in as little as 10 to 14 sessions.

16:30 | Measuring Core Temperature
The conversation explores why core temperature matters, how it differs from skin temperature, and how runners can monitor heat strain in real time.

22:00 | Cooling Strategies That Actually Work
Ice bandanas, pre-cooling, slushies, wet clothing, and aid station tactics that help keep performance from falling apart.

31:30 | Common Heat Training Mistakes
Why hydration, electrolytes, recovery, and smart scheduling matter just as much as simply running in hot weather.

38:00 | Heat Training Beyond Hot Weather
Can heat adaptation improve altitude performance? Aline shares surprising research and explains how long heat adaptations last.

44:30 | Practical Tips for Your Next Hot Race
The episode wraps up with actionable advice on clothing, cooling methods, and how to avoid crossing the overheating threshold on race day.

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