When you have done all your training in the cold of the winter, and as marathon day approaches it turns unseasonably hot!
Here are my top tips for surviving a hot one!!!
- Make sure you are hydrate well before you start the race!!
- Start the process of hydration days before the race – keep a check on the colour of your urine.
- On race day keep sip water(or your chosen pre-race drink) up until 20 minutes before.
- Don’t eat or drink anything new on the day of the race. Always experiment with new foods/drink in a training run.
- Avoid drinks that cause dehydration such as caffeine.
- If you can run in a cap, run in a cap.
- On race day wet the cap before the start of the race – it will keep your head cool.
- At water stations, take enough water to drink and to re wet the hat.
- Avoid getting your feet wet – you don’t want blisters
- Make use of the sponges, on your head the back of your neck, and even under your arms. Think – what would you do with a child if they had a temperature!
- Take water on early in the race even if you’re not thirsty.
- Start slower than planned – you can always make the time up later.
- Apply sweat proof suncream
- Wear tried and testing clothing, and clothing that wicks
- As always apply Vaseline to places that rub – nothing worse than seeing someone with runners nipple!
- Drinks that contain electrolytes can be helpful, but ideally don’t try anything new on the day
- If you do take a drink provided on the day(other than water), take 1 mouthful at the first station along with some water, as the race goes on you can increase the concentrate. This will reduce the risk of it upsetting your stomach.
- It is possible to run a good hot marathon, but it is more difficult, particularly if you haven’t prepared for it. Be realistic about your expected/anticipated time given the temperature and adjust accordingly.
Be safe, and don’t forget to enjoy your race!