How to Run a Race in Hot Weather

How to Run a Race in Hot Weather


With the temperatures rising, it is set to be one of the hottest London Marathons to date. This can be dangerous when you have been training in the cold and have had little practice in the heat. Here are some of the best things you can be doing prior to Sunday.



Hydration is of the highest importance when the sun is shining. Dehydration will happen much quicker if your not vigilant on keeping your fluids up.This can cause dizziness, fatigue and disorientation… not ideal when your 15 miles in.
It also makes you more prone to severe muscle cramping which could be the difference between you and the finish line. You want to get your hydration levels up a few days prior to the marathon. This will help your body on the day,  try to get your urine to a light yellow colour in the days leading up.

Drink Electrolytes

Electrolytes are great as they increase the rate in which you absorb water, meaning hydration happens quicker! They are also important as you loose electrolytes when you sweat so need to have much more when its hot as you will be sweating much more. You can get electrolytes from sports drinks or you can make your own.Homemade Electrolyte Recipe
1/2 Cup Orange Juice
1/4 Cup Lemon Juice
2 Cups of Water (or Coconut Water)
2 tbs Honey
1/8 tsp Salt

Avoid Alcohol & Drugs

Alcohol is known for is dehydrating effect, making you need to use bathroom more. Drugs such as antihistamines and antidepressants also have the same effect. It is best to take these out of your routine in the days leading up to the race to give your body the best chance of becoming hydrated.

Get More Sleep

Think of the week before the Marathon as a bank, you want to build up as much as you can to get the most out of it. Rest and good nutrition is so important the week before the marathon as it will give you as much energy as possible on the day. This is of even more importance when the weather is hot! You can create a sleep bank by storing extra hours of sleep before an event which is proven to improve physical performance and cognitive function. A great tool if you struggle sleeping the night before an event due to nerves or excitement.

Dress Appropriately

It can be difficult when you have been in the cold and snow as you will be more used to thicker clothes and more layers. When it is hot you want to wear light clothing that isn’t tight or restrictive. Wearing paler colours reflects the suns rays, keeping you cooler.  You should always practice in your chosen outfit to make sure it is appropriate for you on the day and wont cause irritation. On this practice run try to choose a  day with similar weather conditions with water stops. This will replicate how you will be on the day, leaving you  feeling confident.

The most important thing to remember is to look after your body in the days leading up to an event. What you put in is what you will get out, so rest and hydrate to give yourself as much energy as you can for the day. Enjoy it!

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