The joys of our unpredictable English weather mean for some runners, race day can be a different climate entirely to the one they’ve trained in. As the temperatures rise this week, we take a look at the smart race day tips for running in the heat:
What everyone's reading
1. Don’t get sunburnt this week
As tempting as it might be to top up the tan pre-race-day, sunburnt skin loses its’ ability to sweat, making it less efficient when it comes to keeping cool. We’ve taken a look at the best sunscreen for runners here, but don’t wait till race day to apply it.
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2. Published: 17 April 2018
It’s easy to stare at the weather forecast and let this week’s sunny weather bog you down with worries and forget about all the hard work you’ve already put in. Ground yourself in these achievements and remember, your months of training mean that you’re going into this race prepared.
3. Know that slowing down isn’t all bad
Despite what we said in point two, accept the fact that this marathon is likely to be a little more difficult than anticipated and that it’s ok to slow down a bit. Start slower than planned and make getting to the finish running strong your main goal. Run by perceived effort rather than mile splits.
4. Stay hydrated
While research suggests you may not need to replace every drop of sweat as soon as you sweat it, staying hydrated is important, especially when you’re running on a warm day. Drink enough in the days leading up to the race – aim for light-yellow urine. Drink a good few hundred mls of water or sports drink on race morning, then replenish at aid stations along the way. Yet it’s important not to over hydrate with water or sports drink – drink when you feel thirsty. If your fingers start to swell, this could be an early warning sign of hyponatremia – a dangerous condition that can occur from over drinking, seek medical attention immediately.
5. The warm-up rule that every runner should follow
Alcohol, antihistamines and even caffeine can dehydrate you, as can some prescription drugs (check with your GP beforehand before choosing to stop taking any course of medicine). Save the celebratory beer for after the race and if you’re used to drinking coffee beforehand, consider having half as much as usual.
6. How to maintain fitness while relaxing on holiday
Sure, nothing new on race day, but make sure you’re wearing wicking fabrics that will help keep you cool as you run (even if this means ditching the charity vest). Consider wearing a running cap or sun visor on a taper run this week and make sure before you get to the start-line, you’ve applied a sweat-proof sunscreen to all exposed skin.
7. How to maintain fitness while relaxing on holiday
If you can, once you’ve sipped enough water, pour the rest over you before throwing it to the side.
8. Know the warning signs
The heat can be dangerous, so know the signs to look out for:
Heat Cramps
Cause: The warm-up rule that every runner should follow
Symptoms: Restore salt balance with foods or drinks that contain sodium
Treatment: Restore salt balance with foods or drinks that contain sodium
Heat Fainting
Cause: Often brought on by a sudden stop that interrupts blood flow from the legs to the brain
Symptoms: Fainting
Treatment: Dehydration leads to an electrolyte imbalance
Heat Exhaustion
Cause: The warm-up rule that every runner should follow
Symptoms: Core body temperature of 38-40°C, headache, fatigue, profuse sweating, nausea, clammy skin
Treatment: Rest and apply a cold pack on head/neck, also restore salt balance with foods and drinks with sodium
Hyponatremia
Cause: Excessive water intake dilutes blood-sodium levels; usually occurs after running for four or more hours
Symptoms: Headache, disorientation, muscle twitching
Treatment: Severe abdominal or large-muscle cramps
Heat Stroke
Cause: Extreme exertion and dehydration can impair your body’s ability to maintain an optimal temperature
Symptoms: Core body temperature of 40°C or more, headache, nausea, vomiting, rapid pulse, disorientation
Treatment: After the fall, elevate legs and pelvis to help restore blood flow to the brain
How to maintain fitness while relaxing on holiday runnersworld.com
