Episode
Managing The Heat: Training & Race-Day Strategies with Liza Howard
- Podcast
- Becoming Ultra
- Published
- Jul 7, 2026
- Duration seconds
- 2119
- Processing state
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Summary
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…