The Heat - Ibiza's Secret To Runs like No Other

Ibiza Run Club is special because Ibiza is a magical mix of sea, sun, spectacular scenery and great food. 

Our holiday package is front loaded so we start each day with a run and yoga session leaving plenty of time to relax on the beach, tour the island or sample the fun Ibiza has to offer. 

The running terrain is an unsung hero. 

Ibiza is not flat. Every run involves gradients that keep you honest and focused. I also love the trails for their mix of sand and stones that are giving my legs and ankles the workout they are sorely missing when I’m running the pavements and roads of North London. 

The sun is what really lights up Ibiza and for runners that means heat. 

I spend two weeks in Ibiza every Summer and run in temperatures as high as 30 degrees. But every year I return stronger, more comfortable with faster runs and a lower heart rate due to the physiological improvements caused by running in, and adapting to, higher temperatures. 

The research shows that hot weather running leads to a range of benefits including decreased heart rate, lower perceived rate of exertion, increased plasma volumes, less salt in sweat, better oxygen consumption and improved thermoregulation. Some of these benefits have been likened to altitude running. When you run at high altitudes your body has to cope with less oxygen. When you run in heat your body prioritises the need to cool down by pumping blood closer to your skin to produce sweat, that means less blood and oxygen to your muscles. 

But do you need two weeks in the heat for these gains? 

I think not. 

After four days on a simple running programme in October, where temperatures are a much more comfortable 18-22 degrees, I again returned feeling stronger, faster and with a lower heart rate. Even better, the Vitamin D sunshine boost helped me with an intense marathon training programme that I started in November and kept me going through one of the wettest, most miserable Autumn and Winters we have had in the UK for years. I never got a cold and was injury free all the way to the Barcelona and London Marathon where I smashed my previous PB by 10 minutes finishing in 3 hours and 17 minutes. 

To get these benefits requires some work to adapt to the heat. 

At first your heart rate will be higher because your body is working harder and you will feel that increased exertion. The solution is to slow down and focus on your form and technique to run as efficiently as possible. Simple tricks like wearing a white top to reflect the sun and wearing a hat and sunglasses all help to keep you cool. 

On all our runs you will be fully supported with drinks and gels if required. 

You will need to drink more and take electrolytes, especially after the run. 

The benefits of running in Ibiza are clear. 

With Ibiza Run Club you can focus on your run and let our guides and coaches worry about the route and everything else. Add to that the mutual support of running in a group and you have all the elements of a very special holiday.

So what are you waiting for? book now.