trail running heat

Hot-Weather Running Tips From the ‘Queen of the Desert’

Filed under: Endurance  Running 

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Jax Mariash was the first woman in the world to complete the 4 Deserts Race series Grand Slam Plus. Her feat included six weeklong, 155-mile self-supported races across scorched terrain in Sri Lanka, Chile, China, Africa, and Antarctica.

trail running

This ultrarunner knows how to beat the heat. For these hot-weather running races, Mariash had to carry all her own water, food, and safety supplies. Oh, and a tent to share with nine other people. The 4 Deserts Race only allows outside aid in extreme cases. For finishing the grueling race series, Mariash earned the crown “Queen of the Desert.”

And she’s not done. Mariash has already finished just outside the medals at this spring’s Marathon Des Sables (considered the oldest stage race in the world). And she’s gunning for a podium finish at Leadville Trail 100 in August and rounding out in September with the toasty Grand 2 Grand Ultra in the Grand Canyon.

running in heat

“If you can manage your heat well and hydration, desert terrain becomes a really fun playground,” she told us. So we asked her for some pro tips on how to manage the heat for more fun — and better times — during hot-weather runs.

running in desert

Hot-Weather Running and Racing Tips

“For some reason, my lanky body adapts to the desert climate really well. It loves to be in the hot, dry temperatures,” said Mariash, who’s even in the business of hot as owner of the coffee shop Stoked Roasters.

trail running heat

But it’s not just innate. She also recommends these training tips:

Heat train by exercising in a hot room (hot yoga, step-ups, treadmill if possible). To acclimatize, try hot-weather training in the middle of the day. (Bonus: No crowds on the trails.) Also, spend regular time in the sauna. Seriously.

Prepare mentally with positive affirmations that you will be OK. Meditate and imagine successfully getting through the heat. Half of the difficulty is the discomfort — and disbelief that you will be able to survive. But your body actually can.

running in summer

Wear a desert hat and sunglasses. Yeah, it looks super silly, but then you can play all kinds of mental games imagining that you’re in the shade. Find a comfortable combination that covers your neck, lets your head perspire the way it wants to, and doesn’t add annoying pressure to your sunglasses.

Cool core temperature with a mesh bandana (try Avalon 7). Drench it at aid stations and wipe your sweat points — arms, legs, and behind the neck — with it as you run. Imagine a dog’s tongue. Any small breeze as you move will cool your wet skin and help bring your core temperature down.

trail running in heat

At checkpoints, fill an extra soft flask. Use it to either rewet your bandana or pour more water on your head with what’s left over. Wet your hair and then put your sun hat back on.

Make sure there are electrolytes in every sip of water. Drip Drop is my savior. I used over 60 servings per race. Take small sips more frequently than large sips, which will help physically and mentally.

Eat a salt tab at every hour religiously and a couple back at camp once you finish. Salt Stick is my go-to. I ate 40 during my last race.

trail running

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By
Associate editor Julie Kailus has spent a career covering people, places, and products in the outdoor industry. Julie can be found testing the latest and greatest in her favorite activities — trail running, mountain biking, swimming, snowboarding, and the underrated endurance sport of chasing two sons around the mountains.
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