You know that feeling? Strong at mile six, then the sun flips the switch. Your pace fades, heart rate climbs, and every step feels heavier. You drink more water, but it doesn’t help. You slow down, still gasping. The heat wins again.

Heat Proof Long Runs flips that story. It’s a practical, science-backed 21,000-word guide and 4-week plan built for endurance runners who want to stay steady in 85–95°F without feeling wrecked. You’ll discover how to test your sweat rate, dial in sodium, and pace by the right signals, so you can run light, cool, and confident.

This isn’t theory. It’s built from real research and used by athletes who train through brutal summers. You’ll follow a simple structure: test, calibrate, execute, adapt one week at a time. By week four, you’ll feel the difference: smoother breathing, calmer heart rate, stronger rhythm, and zero panic when the heat index spikes.

No fluff, no guesswork. Just a clear system that keeps you moving, steady, safe, and heat-proof.