A practical guide to heat training for endurance runners —why it works, the science behind it, and how to apply protocols to boost performance year-round.

Most non-elite endurance athletes are leaving performance gains on the table. Heat training—often dismissed as something you only do before a hot race—is one of the most misunderstood and underutilized tools in the sport. Done right, it can boost cardiovascular capacity, improve recovery, and prepare you to train harder for longer—no matter the conditions on race day.

In this episode of Legwork, Matt and Molly explore the overlooked benefits and surprising versatility of heat training. Through stories from their own racing and coaching, they show how it can be more than a summer survival skill—it’s a year-round performance weapon hiding in plain sight.

Episode Description

This episode is your practical, research-backed guide to heat training—covering nearly everything an endurance athlete needs to know to apply it effectively and safely.

Matt and Molly break down the most up-to-date science on how heat affects performance, the physiological adaptations you’re aiming for, and the three proven methods to achieve them:

• ​Training in hot environments to closely mimic race conditions
• ​Layering to simulate heat when the weather won’t cooperate
• ​Passive post-workout heat exposure like saunas or hot-water immersion

They explain how to choose the right method for your situation—or make the most of the method you have available—and how to time it so benefits carry through to your race. You’ll also learn how long adaptations last, how to maintain them, and what to watch for in hydration, fueling, and recovery to avoid setbacks. Whether your target race is hot, cool, or somewhere in between, this episode gives you the tools to use heat training with precision—and see results when it matters most.

Here are the chapters of this episode. Transcript is attached. We would also usually have a top 4 or 5 take aways.

Comprehensive show notes and links to referenced studies can be found on Bakline’s Legwork Episode Page: https://www.bakline.nyc/blogs/legwork/04-everything-an-endurance-athlete-needs-to-know-about-heat-training

Chapters

00:00 Introduction to Heat Training and Personal Experiences Driving Our Understanding

05:49 The Primary Studies We Reviewed In Preparation For Our Heat Training Episode

08:05 Major Reasons Why You Should Care About Heat Training

12:42 Why Running In The Heat Is Challenging

20:21 Anecdotal Experience with Heat Training In Recent Ultra Performances

23:28 The Three Heat Training Methods We Cover and General Physiological Benefits of Heat Training

28:32 Thermal Regulation and Adaptations

31:12 Protocol by Protocol Analysis

32:53 Protocol 1: Training In A Hot Environment

46:06 Protocol 2: Adding Layers to Augment Heat of The Natural Environment

01:06:39 Protocol 3: Hot Dry Sauna and Hot Water Immersion (HWI) - Actual Implementation Steps

01:10:48 Protocol 3: Hot Sauna Benefits and Considerations

01:14:17 Protocol 3: How Water Immersion (HWI) Benefits and Considerations

01:19:35 Maintaining Heat Training Adaptations

01:22:56 Timing and Strategy for Heat Training

01:27:20 Safety Considerations When Heat Training

Top 5 Takeaways

1. ​Heat training is underutilized by most non-elite athletes—and can deliver benefits year-round, not just for hot races.
2. ​Three general methods to consider, some with higher efficacy than others but all can practically aid you: hot-environment training, layering to simulate heat, and passive heat exposure post-workout.
3. ​Core adaptations include increased plasma volume, earlier/more efficient sweating, electrolyte conservation, and lower core temperature.
4. ​Adaptations fade quickly—often within two weeks without exposure—but can be restored in as little as two days.
5. ​Safety is critical: hydrate before and after, adjust fueling for greater glycogen use, and be aware of individual risks like anemia.

Title IX changed the game—but it also came with a cost.

In this episode of Legwork, we sit down with Vanessa Fuchs, CEO of WeCOACH, to unpack why the number of women in coaching roles plummeted after the passage of Title IX, particularly in running sports like cross country and track—and how WeCOACH is working to reverse that trend. From the impact of mentorship and representation to the systemic challenges of burnout, pay inequity, and gender bias, Vanessa brings both candor and clarity to one of the most important topics in sport today.

Whether you're a coach, athlete, parent, or simply someone who cares about the future of women's sports, this conversation is a call to action. Learn what’s working, where we’re falling short, and why supporting women in coaching isn’t just good policy—it’s essential for the health and future of the game.

Episode Description

What does it really mean to be a coach today—especially as a woman?

For many athletes, coaches are more than technical instructors. They are the emotional anchor, trusted adult, and all-hours problem-solver who helps athletes navigate academics, life transitions, and personal struggles. In this conversation, Vanessa Fuchs, CEO of WeCOACH, joins Matt and Molly to talk candidly about the immense load women coaches often carry—especially in year-round sports like track and cross country—and the lack of structural support that leads far too many to burnout or exit the profession altogether.

This episode also unpacks the ripple effects of Title IX—from declining numbers of women coaches to deeply ingrained hiring patterns and gender-based leadership expectations. Vanessa shares how WeCOACH is building a sustainable pipeline through programs like WeMENTOR, WeELEVATE, and WeASPIRE, all backed by research on where and why women are most likely to drop out of coaching careers.

We also discuss how women’s sports are covered in the media, the subtle (and not-so-subtle) gender biases that shape how leadership styles are perceived, and how recent changes in NCAA policy could impact the future of Olympic and non-revenue sports. Through it all, Vanessa offers both data and personal insight—showing what it will take to not just recruit more women into coaching, but actually keep them there.

Chapters

00:00 Introduction to WeCoach and Vanessa Fuchs

05:34 The Impact of Title IX on Women in Coaching

08:29 The Importance of Female Role Models in Sports

10:56 Vanessa's Personal Experience With Mentorship

13:08 Barriers to Representation in Coaching

15:28 WeCoach's Mission, Growth, and the Triad Mentorship Model

22:00 Gender Bias in Coaching Styles

24:01 Media Representation of Women in Sports

27:16 Recruiting and Retaining Female Coaches Particularly In Running

35:57 Managing Burnout and Mental Health Against Persistent Barriers

41:23 Exploring NCAA Divisions and Coaching Opportunities

42:20 Engaging the Community in Advancing the WeCOACH Mission

47:21 Proud Accomplishments at WeCOACH

53:03 Hope and Progress in Women's Coaching and Impact of the Tucker Center Report Card

55:48 Impact of NCAA Changes on Women's Sports

59:40 The Growing Spotlight on Women's Sports

Top 5 Takeaways

1. Title IX’s unintended consequence: While it opened doors for female athletes, it also led to a sharp decline in women coaching women's teams—dropping from 90% to around 41%.

2. Representation matters early: Girls drop out of sports at twice the rate of boys by age 14. Having female coaches helps girls stay engaged, confident, and supported.

3. Coaching is full-spectrum labor: Coaches are often the only consistent adult in a student-athlete’s life—managing not just performance, but emotional, academic, and life challenges.

4. Bias still shapes perception: Assertive leadership by women is often mischaracterized or penalized in ways that men aren’t.

5. Change is happening—but needs help: Programs like WeMENTOR and WeASPIRE are helping reverse trends, but support from fans, schools, and peers is critical to sustain momentum.

In this episode of Legwork, Matt and Molly go beyond the numbers to unpack what makes a training plan actually work—and why most of them miss the mark for the average runner. Built as a companion to our in-depth blog series on the Bakline site, this episode is a practical and honest guide to evaluating your plan, understanding the purpose behind workouts, and making modifications that are both smart and sustainable. Whether you’re a first-time half-marathoner or a seasoned marathoner chasing a PR, this conversation gives you the tools to stop blindly following plans and start training with intention.

We also introduce a four-step framework that anchors the episode: assess the course, evaluate your current fitness (and physiology), build the right mileage and long run structure, and then add intensity with purpose. Along the way, we tackle misunderstood concepts like the 80/20 rule, threshold training, and why “advanced” doesn’t always mean “faster.” From injury prevention to long run strategy, fast-twitch vs. slow-twitch muscle types to recovery timing, this episode is loaded with practical examples, real coaching insight, and lessons we’ve learned the hard way. The full chapter list is below—so feel free to jump around, but we think it’s worth the full listen.

Chapters

00:00 Introduction to Matt + Molly As Coaches and The Perspectives They Bring

05:35 Understanding Training Plans Generally and Their Importance

08:59 Who this episode is for? (Hint: almost anyone can get something out of this)

12:18 Understanding The Objective of The Workout, Not Just The Numbers

13:24 Why Most Off The Shelf Plans Let You Down, And Why The Ability To Evaluate Your Plan Is Critical To Being a Better Athlete

20:41 General Types of Modifications You Can Make Once You Have Evaluated Your Pln

29:32 Four Key Steps: Assessing the Course, Honestly Understanding Yourself, Determine Overall Mileage, and Add Intensity

31:03 Step 1: Assessing the Course

39:13 Step 2: Honestly Understanding Yourself and Assessing Your Current Fitness

49:24 Muscle Fiber Types, Determining How You Might Skew (Fast or Slow Twitch) and Considering That In Your Training Plan Construction

59:12 Step 3: Determining Overall Mileage and Your Long Run

01:01:39 Incorrect Workout Execution Could Lead to Perception of an Incorrect Plan (And Injury)

01:05:43 The 80/20 Rule. Why We Think It Is A Good Rule Of Thumb (Even Though We Don't Like Most Rules of Thumb) And Importance Of Easy Miles

01:10:21 Two Major Levers To Pull That Increase Volume: Frequency (More Days) and Duration (Longer Runs)

01:16:40 Long Run Considerations and Progression

01:17:41 Adding In The Long Run: How Many, How Long, And What % of The Week It Should Be

01:29:50 Step 4: Adding Intensity (The 20%), Key Terminology And Understanding Your Threshold Pace

01:35:29 Digging Into Types of Intensity To Consider In Your Plan

01:38:23 Coming Full Circle To That 80/20 Rule - Brining It All Together

01:42:22 Use Case #1: Illustrating How We Get To 20%

01:46:03 Use Case #2: Catching When an A Workout Does Not Make Sense

01:47:15 Summary And Key Takeaways

01:53:07 Looking Ahead To Part Two Of This Podcast: Specific Workouts

Top 4 Takeaways

1. Your Training Plan Wasn’t Written for You—So Make It Yours

Most plans are generic. If you're not adjusting for your race, fitness, and schedule, you're following someone else’s roadmap.

2. Understanding the Why Beats Hitting the Pace

Don’t just follow numbers—know the goal. When you understand what threshold feels like, you can adapt without derailing your training.

3. It’s Not Just Mileage—It’s the Ratio That Matters

The 80/20 rule works. Most of your weekly volume should be easy. Going too hard too often—even on low mileage—can set you back. We're ready to debate those who say otherwise.

4. Know How You’re Wired (Fast Twitch? Slow Twitch?)

Your physiology matters. Fast-twitch athletes fatigue and recover differently. Smart plans account for those differences.

00:00 Introduction to Fast Women and Alison Wade

05:34 The Evolution of Alison's Relationship with Running

07:52 The Impact of Community and Connection in Running

10:19 Exploring the Podcasting Journey

12:12 The Challenges and Opportunities Women Face In Coaching Especially In Collegiate Levels

21:35 The Growth of Women in Professional Coaching

27:26 Editorial Changes in the Fast Women Newsletter Required Over Time

28:39 Covering Trans Athlete In Running Media

33:22 Navigating Negative Feedback and Resilience

36:56 Balancing Passion and Workload and Managing Burnout

40:07 The Evolution of Fast Woman and Creating Engaging Editorial Content While Managing Social Media Dynamics

51:54 What is better? Being best, first, or different? Navigating How We Flex Our Style To The Times

57:02 The Balance of Making a Living, Finding Sponsors, and Journalistic Integrity

01:02:47 Positive Trends in Running and Coaching

01:11:56 The True Value of the Fast Women Newsletter

01:20:53 Closing Thoughts

Summary

In our first episode of Legwork, we sat down with Alison Wade—founder of the Fast Women newsletter and one of the most thoughtful voices in running media. We talked about how her relationship with running has shifted over time, especially as she’s navigated personal setbacks while continuing to spotlight the sport’s most compelling stories. We explored her decision to stay rooted in journalism in an age of content, and what it takes to remain authentic when everyone else is chasing clicks. From her reflections on burnout and creative sustainability to the evolving media landscape, Alison offered a clear-eyed look at what it means to keep going—not just when it’s rewarding, but when it’s hard.

We also dove deep into the realities of coaching and representation, particularly for women at the NCAA and professional levels. Alison shared how she’s watched the industry change, why institutional structures still fail many female coaches, and how organizations like Wildwood Running and WeCoach are helping fill the gaps. Along the way, we touched on covering trans athletes with care, managing editorial choices under public scrutiny, and the challenge of staying principled while running an independent media platform. Through it all, Alison reminded us that being different—and being honest—still matters.

Our Top 5 Takeaways

1. Journalism Over Hype

Alison’s not chasing clicks—she’s doing the work. Fast Women stands out by delivering real journalism in a content-churn world.

2. Coaching Still Isn’t Built for Women

From the NCAA to the pros, women are still underrepresented in coaching—and the system isn’t set up to change that without serious reform.

3. First, Best, or Different? She Chose “Different”

Instead of trying to be loud or fast, Alison built something thoughtful and distinct—and that’s her superpower.

4. Algorithms Are Exhausting

The best content doesn’t always “win.” Social media rewards noise, but Alison stays focused on what matters, even if it doesn’t always perform.

5. A Newsletter That Gets It

Fast Women is more than race results. It’s curation with care, clarity, and a deep respect for readers who want more than just headlines.

Keywords

Fast Women, Alison Wade, running community, women in coaching, NCAA, podcasting, running media, female athletes, coaching challenges, sports journalism, running social media, content creation, running media, journalism, authenticity

00:00 Questions We Ponder

00:51 What is podcast Legwork all about, and what types of conversations will we have?

01:26 What does every episode of Legwork aim to achieve?

02:03 When and where can you listen to Legwork?

Every runner has had questions they didn't know exactly how to how do I evaluate a training plan actually life? What's the smartest way to in the heat? How do I get myself mentally through that last part of a race? And what does a crew really need to do and know when supporting an ultra marathon runner?

We have those questions too! And as the owners of an apparel brand, as coaches and as members of the running community, we hear them all the time. How do you start and sustain a running club that doesn't just burn out after a season? What's the current state of women's running media and how do we make it better? And how can we support and hold on to more female coaches? Some of the most important work, whether it's the work we do as runners or as leaders that drive our sport, is not always visible.

Legwork is a podcast that celebrates the unseen efforts that keep the sport of running moving forward. We go behind the scenes with club leaders, race directors, coaches, and scientists to explore the why and how of the work that makes running what it is.

These are long form conversations that favor nuance over noise and intention over aesthetics. Because doing the work is messy and hard, but too often glossed over or made to seem easy. We're not here to deliver clickbait or sound bites. We're here to take our time, ask better questions and listen with curiosity.

In every episode, we promise to bring you something practical, insightful, inspiring. Something that helps you think and run further and feel more connected to the work that matters, no matter who's doing it or where it takes place.

We don't have sponsors, just us! And Bakline! It's where we've put in the work, building a brand, growing a community, coaching athletes and supporting great people and organizations. It's something we've built from scratch none of it has been easy. But that's exactly why we started this show, because the work that happens behind the scenes deserves more space, more credit and much more conversation.

Episodes drop every other Tuesday wherever you get your podcasts.

So subscribe to Legwork because working hard doesn't always mean being seen, doing the Legwork without shortcuts is the forward.