What if there was a way to boost your VO₂ max, improve heat tolerance, and potentially increase endurance without adding a single extra workout to your training week?

Most runners are always looking for the next thing that will help them run faster, recover better, and stay healthier for the long haul. In this episode, I break down one of the most overlooked performance tools available: sauna training. You'll learn how heat exposure can improve endurance, boost key physiological adaptations, and help your body handle hard efforts more efficiently. I also share a simple protocol to get started, common mistakes runners make, and why the benefits may extend far beyond race day and into long-term health and longevity.

Key Takeaways

Sauna training may help improve endurance and running performance by creating adaptations similar to altitude training, without changing where you live or train.
Consistency matters more than suffering. Starting with short sessions and gradually building up is the safest and most effective way to get the benefits.
Sauna is one of the few tools that may improve both athletic performance and long-term health, making it a valuable addition to your training routine.

Timestamps

[00:27] What You'll Learn
[01:18] How Sauna Actually Makes You a Faster Runner
[02:00] What's Happening Inside Your Body
[03:08] Use This Cheat Sheet to Start Sauna and Get 17% Faster on Race Day
[03:45] My Science-Backed Sauna Post-Run Protocol
[05:42] Three Things to Remember Before You Sauna
[07:47] What to Do in the Sauna?
[08:20] Infrared vs Steam vs Finnish Dry Sauna
[09:38] Steam Saunas
[10:24] No Sauna? Try a Bath
[10:53] What About Hot Cold Contrast Therapy?
[14:52] Use This to Get 17% Faster on Your Next Race

Links & Learnings

📈 Get Your Free Sauna Protocol & Race Day Toolkit Here: https://dlakecreates.com/racetoolkitfree
🎧 Listen, Read and Learn More Here: https://dlakecreates.com/sauna2
17% Faster Race Day Toolkit Here: https://dlakecreates.com/racetoolkit
Study on How Sauna Actually Makes You a Faster Runner: https://linkinghub.elsevier.com/retrieve/pii/S1440244006001393
The Finnish Sauna Study Showing 43% People Live Longer: https://pubmed.ncbi.nlm.nih.gov/25705824/
Hot Bath Works As Good as Sauna: https://substack.com/home/post/p-181415432
Instagram – https://instagram.com/dlakecreates
Strava – https://www.strava.com/athletes/120507

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