After yesterday's warm
race, it reminded me that I've actually learned a lot about running in the heat
and humidity over the years. First and foremost I can tell you that you
can't be scared by the weather as you can't control it, and I can also tell you
that the better the shape you are in, the better you can handle the heat and
humidity as well. That's not to say that you shouldn't adjust your paces
(except maybe if you are running a mile or doing some speedwork - after all,
sprinters and track runners do love a little heat), as respect is always due.
Load up on Sodium - If you know that your race will be hot it might be a good
idea for you to load up on sodium rich foods and even salt tabs within the
24-48 hour period leading into the race. This will encourage you to drink water
and will also help you retain that water longer. For race days, I really like
the Succeed tablets, but other choices are Endurolytes . I often put plain old table
salt in my water bottle the last few days as I don’t eat a lot of salty food. You
can decide how many you will need based on your own personal sweat rate and
preference. In general you should plan to have at least one of these an hour as
the temperature rises past 65-70 degrees. If you prefer to drink your
electrolytes, most races hand out Gatorade or something similar at the aid
stations in addition to water. If you are using salt tabs just go with the
water. You probably don't need both, but if you sweet like me, it doesn't hurt to use both. I usually take salt before the race (or even hot weather long run) and at half in a marathon. I supplement with sports drink during the race. Some gels also include electrolytes now as well.
Hydrate - Drink more fluids than you think you need for several days leading into the race. Lots of water and electrolyte rich drinks like Coconut Water, Nuun, Smart water, decaf herbal tea and of course plain old ice water! Beware of the coffee, soda, alcohol and black teas that have a dehydrating effect. For every cup of water, tea, alcohol that you take in, drink 2 cups of water to replenish.
Acclimate - If it is warm outside try to get some runs or walks in at those temperatures ahead of the race. If this is not possible you can try running indoors with extra clothes on and cranking up the heat. You just want your body to have a sense for what's coming. I had a friend who trained for Badwater one year by running in long sleeves and long pants (and often in a sauna) to acclimate. I will sometimes where long sleeves for short recovery runs in the early summer weather for this reason. While Cleveland temps won’t reach 113F – the first few runs will feel like it.
Dress in as few layers as possible & Avoid Dark Colors, Cotton on Race day - This is not the time to wear your running tights and capris. Don't be shy. Show off those runners legs and don't be afraid to run in a sports bra ladies or shirtless for the guys. (I try to avoid shocking others with the sports bra but will wear shimmel tops in the real hot weather). Try to avoid darker colors and wear a hat and sunglasses. Remember that cotton is rotten and don't forget the sunscreen before the start!
Precooling - If your race is warm at the start or expected to get warm you may want to get your body temperature down before the race start. Plan to bring a small cooler with you filled with ice, you can use that ice to wet down some towels to wrap around your neck, head, back, etc. You can also eat the ice and have some ice cold water. Many water stops or spectators will give out ice - take it if you need it. Consider a neck cooling bandana – they work: http://polarbreezebandanas.com/; https://www.pinterest.com/explore/cooling-neck-wraps/
Start Slowly - Resist the urge to go out extra fast to put time in the bank. Starting easier and building into your first few miles will keep you relaxed and cool.
Hydrate Early and Often - Drink water at every aid station from the beginning - even if you just cruise through the aid stations to get a sip or two at each. How much liquid you should drink will vary person to person but in general you should try to get in a minimum of 6 oz every 20-25 minutes of the race. At Boston in 2012 when temps rose to 89F in April, I walked through every water stop (from the very first one) and I drank a cup of water, a cup of sports drink and then poured a cup of water over my head or down my shirt. I ended up running a 4 hr marathon that year, so not far off my normal fitness level and typical marathon time. I passed numerous runners who had gone out way too fast and tried to beat the heat - most notably a couple of sub-3 friends whom I ended up beating by 30 min!
Pay Attention To Your Body - Even if you have lofty goals, your health must come first. If you feel sick and slowing down or taking a short walk/run break does not help, you may have to consider getting help. Heat exhaustion is serious business. If you feel bad, adjust your goals and push it harder on a better day.
Hydrate - Drink more fluids than you think you need for several days leading into the race. Lots of water and electrolyte rich drinks like Coconut Water, Nuun, Smart water, decaf herbal tea and of course plain old ice water! Beware of the coffee, soda, alcohol and black teas that have a dehydrating effect. For every cup of water, tea, alcohol that you take in, drink 2 cups of water to replenish.
Acclimate - If it is warm outside try to get some runs or walks in at those temperatures ahead of the race. If this is not possible you can try running indoors with extra clothes on and cranking up the heat. You just want your body to have a sense for what's coming. I had a friend who trained for Badwater one year by running in long sleeves and long pants (and often in a sauna) to acclimate. I will sometimes where long sleeves for short recovery runs in the early summer weather for this reason. While Cleveland temps won’t reach 113F – the first few runs will feel like it.
Dress in as few layers as possible & Avoid Dark Colors, Cotton on Race day - This is not the time to wear your running tights and capris. Don't be shy. Show off those runners legs and don't be afraid to run in a sports bra ladies or shirtless for the guys. (I try to avoid shocking others with the sports bra but will wear shimmel tops in the real hot weather). Try to avoid darker colors and wear a hat and sunglasses. Remember that cotton is rotten and don't forget the sunscreen before the start!
Precooling - If your race is warm at the start or expected to get warm you may want to get your body temperature down before the race start. Plan to bring a small cooler with you filled with ice, you can use that ice to wet down some towels to wrap around your neck, head, back, etc. You can also eat the ice and have some ice cold water. Many water stops or spectators will give out ice - take it if you need it. Consider a neck cooling bandana – they work: http://polarbreezebandanas.com/; https://www.pinterest.com/explore/cooling-neck-wraps/
Start Slowly - Resist the urge to go out extra fast to put time in the bank. Starting easier and building into your first few miles will keep you relaxed and cool.
Hydrate Early and Often - Drink water at every aid station from the beginning - even if you just cruise through the aid stations to get a sip or two at each. How much liquid you should drink will vary person to person but in general you should try to get in a minimum of 6 oz every 20-25 minutes of the race. At Boston in 2012 when temps rose to 89F in April, I walked through every water stop (from the very first one) and I drank a cup of water, a cup of sports drink and then poured a cup of water over my head or down my shirt. I ended up running a 4 hr marathon that year, so not far off my normal fitness level and typical marathon time. I passed numerous runners who had gone out way too fast and tried to beat the heat - most notably a couple of sub-3 friends whom I ended up beating by 30 min!
Pay Attention To Your Body - Even if you have lofty goals, your health must come first. If you feel sick and slowing down or taking a short walk/run break does not help, you may have to consider getting help. Heat exhaustion is serious business. If you feel bad, adjust your goals and push it harder on a better day.
