| Many people who run a marathon get into | | | | target time by 26.2 to find the exact pace you |
| difficulty if the weather is warmer than usual. This | | | | will run from start to finish. It rarely works!! |
| article discusses what every runner should do to | | | | Be Prepared |
| avoid problems when running in the heat. | | | | Here are a few things you should do before and |
| A word of caution: | | | | during the race: |
| It's important to remember that over-exertion in | | | | - Wear Sunscreen In spring this isn't something |
| hot and humid conditions can be very dangerous. | | | | we normally remember. But, you'll be out in the |
| You need to be very aware of the potential | | | | sun for several hours and it's very easy to get a |
| heat-related problems you can encounter during a | | | | bad sunburn, even on a cooler day. |
| long race like the marathon | | | | - Drink Water before the race Make sure you are |
| Check the weather! | | | | properly hydrated by drinking several glasses of |
| It's marathon day and after a solid training period | | | | water before the race. Ideally you will have |
| you're all 'gung ho' and ready to go. But wait, the | | | | increased your water intake during the whole |
| forecast calls for humid conditions with a high of | | | | week prior to the marathon. |
| 80 F (about 27 C) before the race ends. You | | | | - Keep hydrated. Drinking water before the race |
| need to think very carefully about: | | | | is not enough! As you sweat you are losing fluid |
| · your previous training conditions | | | | constantly. Don't skip the water stops! Even a |
| · your own susceptibility to heat | | | | couple of mouthfuls helps. It's also a good idea to |
| · what to wear | | | | walk as you take a drink. Later in the race, |
| · what pace to run | | | | Gatorade and similar drinks will help prevent |
| Training Conditions | | | | muscle cramps. you should take you own fluid |
| If you are running a Spring marathon, chances are | | | | replacement drink with you. |
| you were training in (much) cooler weather than | | | | Heat-related conditions |
| race day. Unless you normally run very well in hot | | | | - Dehydration - your body has less than the |
| weather, then you have to make some tough | | | | volume of water it requires. Dehydration can |
| decisions about your race pace and target finish | | | | occur after only a 2% decrease in the normal |
| time. The best strategy is to add an extra 15 | | | | water volume. Your throat feels parched and you |
| minutes or more to your goal time, and if it's | | | | may have a headache. |
| warm early on, start out at a pace 30 seconds | | | | - Heat Exhaustion - the next stage is to feel |
| slower than you had planned. This might be a | | | | dizzy, sometimes accompanied by muscle cramps, |
| difficult choice to make but at mile 26 you'll be | | | | a headache and vomiting. Your skin may feel cold |
| glad you did! | | | | and damp. |
| Susceptibility to Heat | | | | - Heatstroke or Hyperthermia - this can be fatal |
| Some people can just run better than others in | | | | and will follow if the heat exhaustion stage is not |
| hot weather. If you on the other hand, suffer in | | | | checked. The symptoms are disorientation, inability |
| these conditions then you need to bear this in | | | | to think properly, dry skin and loss of |
| mind and take things easy. Don't try to keep up | | | | consciousness. |
| with someone else. | | | | What to do if you start to suffer from the heat |
| What to Wear | | | | Stop running! Take a walking break if you feel |
| Every marathoner struggles with this question | | | | dehydrated and drink lots of water. If you do not |
| before the race. Often it can be quite cool at | | | | recover you need to seek assistance from the |
| start time, but then warms up considerably three | | | | course marshals. If you can get out of the sun, |
| hours later. Your best bet is to have an old | | | | this will help. Prevention is better than cure, so it's |
| T-shirt on top of your singlet. Then you can | | | | up to you to recognize the early warning |
| discard the outer layer as soon as you are | | | | symptoms and take appropriate action. |
| warmed up. The best type of clothes to wear for | | | | ConclusionHot weather can really affect your |
| warm weather are the lightweight mesh fabrics | | | | marathon performance, and in the extreme, be |
| like Cool Max. A lightweight hat will help protect | | | | fatal. To do well in these conditions you have to |
| your head and face from the direct sun. | | | | assess your own ability and adjust your goal and |
| Lightweight socks will keep your feet cooler. | | | | pace accordingly. You will end up running a much |
| Race Pace | | | | better time, and more comfortably than if you |
| As we said above, if it's warm at the start, it's | | | | stick to your original (cool-weather) goal. |
| best to start out at a slower pace than you | | | | - Run slower (you will finish the race in better |
| normally would. This gives your body time to | | | | shape) |
| adjust, and also gives you time to assess your | | | | - Take walking breaks to let your body cool down |
| ability in the current weather conditions. If it's cool | | | | - Drink at each water stop, take Gatorade or |
| at the start, then go out at your planned pace | | | | similar. |
| but be prepared to slow down before you run | | | | - Watch out for symptoms of dehydration |
| into problems as the temperature rises. Don't | | | | The marathon you are running may be important |
| make the common mistake of dividing your | | | | to you but your own well-being comes first! |