Managing The Heat: Training & Race-Day Strategies with Liza Howard — Becoming Ultra

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 more intentional training choices.

Notable quotes:
"The fitter you are, the better you'll handle the heat."

"Run slower, keep effort down in the heat."

"Practice heat strategies during training, not just race day."

Chapters:
00:00 Introduction and weather talk
01:02 Liza's running journey and health challenges
03:47 Aging and running: overcoming age-related doubts
06:39 Navigating perimenopause as an athlete
09:21 Training adjustments and recovery strategies
12:05 Managing heat during training and racing
19:22 Fueling strategies in hot conditions
21:45 Fueling strategies for hot races
23:29 Understanding heat exhaustion
26:23 Navigating challenges during races
29:58 Recap of heat management techniques
31:12 Band of Runners initiative
33:43 Exploring new locations for training
36:35 Closing thoughts and future plans

Resources mentioned:
Band of Runners: https://www.bandofrunners.org/ners.org

Connect with Liza:
Instagram: https://www.instagram.com/lizahoward1/