Running in the heat and climbing those steep, endless hills—there’s a tough beauty in it.
I’ve spent a lot of time doing both, living and training in Bali, where the intense heat, high humidity, and challenging terrain often push me to my limits.
But trust me, there’s nothing like the feeling of conquering it all.
In this article, I’ll share everything I’ve learned about training in tough conditions, from physical prep to mental strategies, and how they’ll help you become a stronger, more resilient runner.
From Struggle to Strength
I remember the first time I trained in Bali’s heat. It was a wake-up call.
The tropical climate here is unforgiving—hot, humid, and relentless. The kind of heat that makes your shirt stick to your back, makes it hard to breathe, and leaves your legs feeling heavy.
I was used to milder temperatures, and stepping out into Bali’s heat felt like being dropped into a sauna with my running shoes on.
At first, I couldn’t even last a couple of kilometers without feeling wiped out.
My heart raced like I was in a sprint—but I was just trying to finish. My body was working hard, and my mind wasn’t far behind, fighting it.
The heat made every step feel like a struggle. My legs burned, my head throbbed, and the air tasted salty from the sweat pouring off me.
But instead of quitting, I kept going. And looking back, it was one of the best decisions I ever made for my running.
Why Training in the Heat Works
Training in the heat teaches you more than just physical strength—it builds mental toughness, too.
In the heat, your body has to work harder to cool itself down.
Your heart rate spikes faster, and your muscles get tired more quickly.
But, over time, your body gets better at handling it. It adapts. It learns to regulate temperature and become more efficient in the heat.
The Science:
Heat training boosts blood volume and helps your body handle the heat better. Over time, this leads to a lower core temperature, better sweat efficiency, and more endurance. It’s the same process athletes use to prepare for tough conditions like ultramarathons in the desert.
How to Hydrate and Replenish Electrolytes in Extreme Heat
One of the most important things I’ve learned from training in the heat is the importance of hydration.
When you’re running in the heat, don’t wait until you’re thirsty to drink.
By then, your body’s already starting to dehydrate. I make sure to hydrate well before I even step out for a run.
I drink plenty of water throughout the day and always carry water with me when I run. I also add electrolytes to my water since I lose a lot of sodium through sweat.
Practical Tip:
Electrolytes are just as important as water when running in the heat.
I take small sips of water every 10-15 minutes, even if I’m not thirsty. Electrolyte tablets are a must. Without them, the heat can lead to cramping and dehydration, which can mess up your training. Heatstroke is also a big threat.
Heat Acclimatization & Running
When I first started running in Bali, I could only manage short runs in the early morning, before the sun got too intense. But I knew if I was going to adapt to the climate, I had to push myself to run in the heat.
Slowly, I started running at noon, when the sun was at its peak. It was brutal at first. My body felt like it was on fire, and every step felt like moving through molasses.
But after a few weeks, things started to click. My body adjusted. I wasn’t as tired, my breathing steadied, and my legs felt lighter.
The Science:
Heat acclimatization is about exposing your body to higher temperatures over time, which helps it perform better in the heat. Over a 2-3 week period, your body adjusts by improving blood volume, sweat efficiency, and its ability to regulate core temperature. Studies show that this adaptation helps you run longer and more comfortably in hot conditions.
How to Build Resilience and Strength
Running in the heat tests your endurance, but hills are where you truly discover your inner strength.
They challenge you physically and mentally, pushing you to dig deeper than you thought possible.
I’ve struggled with hills, especially when I was new to running. But looking back, those hills taught me more about pacing, strength, and patience than any flat run ever could.
Why Hill Running is a Game Changer
Running uphill targets muscles that don’t get much love on flat surfaces—quads, glutes, and calves. It’s not just about building strength, though.
Hills also ramp up your cardiovascular fitness. Your heart and lungs have to work harder, which makes running on flat terrain feel like a breeze.
But hill running isn’t just physical. It messes with your mind, too.
When you’re faced with a long, steep incline, it’s easy for your brain to tell you to quit.
But if you can push through that discomfort, you’ll learn more about resilience and patience. And when you finally reach the top, there’s no feeling quite like it—catching your breath and taking in that view makes every step worth it.
How to Pace Yourself on Hills
Pacing is everything when it comes to hill running. You don’t want to burn out too early by pushing too hard at the start.
I’ve learned that it’s about finding a steady rhythm.
Instead of focusing on a specific pace, I concentrate on keeping a consistent effort. At first, I’d have to remind myself to slow down. I’d start at a steady pace, making sure I could sustain it all the way to the top instead of trying to race up.
Form – Keep It Tight and Efficient
Your form is crucial on hills. I used to slouch while running uphill, which made it harder to breathe and wasted energy. Over time, I realized how important it is to keep good posture.
I engage my core, lean slightly forward from the ankles (not the waist), and sync my arms with my legs. This helps me power up without losing momentum.
Combining Heat and Hills
Running in the heat is tough, and so is running up hills. But when you combine them?
That’s a whole new level of difficulty.
The mental strength required to push through the sweltering heat while tackling steep inclines can feel like a battle. But trust me, the reward at the end is worth every ounce of effort.
Pacing for Heat and Hills Combined
When I’m facing both heat and hills, I always start with a conservative pace.
It’s important to ease into it and give your body time to adjust. As the heat begins to take its toll, I adjust my stride and breathing to conserve energy.
Small, steady steps become my mantra, especially when I’m climbing. I remind myself not to rush it and to keep pacing steady for the long haul.
Fueling for Success
Staying hydrated is key, especially in the heat and on hilly terrain.
I take small sips of water and electrolytes every 10-15 minutes.
For fueling, I stick to easily digestible, energy-packed foods that keep me going without weighing me down.
Hydration and proper fueling are essential to powering through both heat and hills.
Pushing Past the Breaking Point
Running in extreme heat and up steep hills can mess with your head.
There’s always a mental battle as you push through the pain.
The trick is to break the run down into smaller chunks. Instead of focusing on the entire hill or run, I concentrate on getting to the next landmark or reaching the top of the hill.
This mental shift from “I can’t do this” to “I just need to make it to the next checkpoint” has been one of the most valuable tools I’ve learned from tough runs.
Training in the Heat
Running in the heat is more than just learning how to handle sweat and hydration. It teaches you about your limits and how to push through them.
Training in extreme conditions requires patience, respect for your body, and staying calm when everything feels out of control.
Finding Your Groove in the Heat
One of the biggest mistakes I made early on was pushing too hard too soon. I’d get frustrated with my pace, trying to keep up with my usual times. But running in the heat isn’t about speed—it’s about effort.
I started listening to my body, adjusting my pace, and focusing on consistent effort instead of time.
The heat will slow you down—that’s just how it is.
But in return, you’re building mental and physical strength that will pay off when it gets cooler.
What I learned is that it doesn’t matter if it’s slow, as long as it’s consistent. You’re still building stamina, endurance, and strength, which will help you in the long run.
Hydration Is Key
When it’s hot, your body loses fluids fast, so staying hydrated is key. I don’t wait until I’m thirsty—I make sure to hydrate regularly, especially before and after my runs.
Carrying water with me is a must, and I sip small amounts every 10-15 minutes.
Electrolytes are just as important. Running in the heat drains your body of minerals like sodium, potassium, and magnesium.
I use electrolyte tablets or sports drinks to replace these minerals, keeping my body in good shape during runs. Without them, you risk cramping, dizziness, and even heatstroke.
Tackling Hills
Hill running isn’t just about powering up inclines. It’s about pacing, mental endurance, and strategy. Over time, I’ve learned how to handle even the steepest hills with ease. The key is pacing, form, and recovery.
Final Thoughts
Training in tough conditions—whether it’s intense heat or steep hills—will push you like nothing else. But it’ll also make you stronger, both mentally and physically.
These challenges force your body to adapt and your mind to grow. Each step in the heat and every uphill climb brings you closer to becoming the runner you want to be.
Next time you face the heat or a tough hill, remember: it’s not about just getting through it—it’s about thriving. You’ve got what it takes to succeed, and you have the mindset to push through.
The heat and hills are part of the journey. Embrace them, and you’ll come out the other side stronger, better, and more resilient.
Frequently Asked Questions (FAQ)
How long does it take to acclimatize to running in the heat?
It usually takes 10-14 days of consistent training in the heat to start seeing significant improvements. Your body will gradually adapt and get better at regulating temperature.
What are the best shoes for hill running?
Trail running shoes with good grip and stability are perfect for hill training. Look for shoes that provide excellent traction, especially on uneven terrain.
Call to Action:
Now it’s your turn.
Try adding heat and hill training to your routine this week.
Share your experiences, victories, and challenges with me.
I’d love to hear how you tackle these tough conditions and what you’ve learned. Let’s crush it together!