🔥 Training for a hot race or summer marathon? This episode is your ultimate guide to heat training for runners — including what actually works, what’s total hype, and how to avoid sabotaging your fitness.

🎙️ In this science-backed and slightly spicy episode, Zoë and Coach TJ cover:

Why we hate run streaks (and what to do instead)
Whether sitting at aid stations is a recovery tactic or a race-ender
A listener Q on how to train for an ultra and a marathon at the same time
A full breakdown of heat training: protocols, timing, and the real benefits of sauna and hot baths

They also bust heat training myths, explain why sweat testing matters, and dive into how to use heat adaptation without overtraining. Whether you're racing Western States or just trying not to melt this summer, this one’s a must-listen for endurance athletes.

⏱️ TIMESTAMPS00:00 – Cookie check & intro02:40 – Hot or Not: Run streaks07:10 – Hot or Not: Drinking milk in ultras09:15 – Hot or Not: Sitting at aid stations14:00 – Listener Q: Training for Never Summer + Berlin23:10 – Heat training: myths, methods & evidence35:00 – How to heat train without sabotaging your fitness50:30 – Recovery, timing, and the 6-day sauna protocol

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Heat Training for Runners: What Works, What’s Hype, and How to Do It Right

The MicroCast

Heat Training for Runners: What Works, What’s Hype, and How to Do It Right