Here's how to deal with the heat wave :
These are the temperatures at which most start to view conditions as less than optimal. The Run SMART Project calculator by Jack Daniels, author of Daniels’ Running Formula, calculates that at 69 degrees, a 40-minute 10K runner can expect to be slowed down by 1.7 percent .
Another adaptation is that you start to sweat earlier in your workout , as your body learns to anticipate the upcoming buildup in core temperature and takes preemptive measures to stave it off. You also begin to sweat more profusely. Your sweat becomes less salty, as the body works to conserve sodium. And your heart rate slows down slightly at any given effort level, allowing the heart to fill more completely between beats, thus having more blood to pump out.
Brett Ely’s triumph reflected something else shown by her husband’s data: Women fare better in heat than men. By Matthew Ely’s charts, the average 2:45 male marathoner would have lost more than 10 minutes to the heat. The most likely explanation is that women, being generally smaller than men, have a higher surface-to-mass ratio—something that allows them to shed heat more efficiently to the environment.
"When the air temperature exceeds 80 degrees and the humidity exceeds 70 percent, performance drops."
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