How to Run a Race When It’s Hot

Update: November 2, 2022, 7:05 PM ET

Photo by MI PHAM, @phammi

FILL UP AND replenish WHAT YOU WILL LOSE

Your body burn carbohydrates and lose water and salt through sweat when you are running. You lose even more when you’re running a race and you lose even more when you’re running warm race. In order for your body to fully function and perform at its highest level you must FILL UP PRIOR to and REPLENISH DURING and AFTER your race.

Days and weeks PRIOR TO YOUR RACE, you should fill up your fluid, carbohydrate, and sodium tanks by hydrating and eat meals with higher carbohydrates and sodium (AKA salt).

DURING YOUR RACE you want to continue to top off your fluid, carbohydrate, and sodium tanks with easy to digest simple carbohydrates like energy gels and drinks. Most races will hand out water and energy drinks and gels at the designated aid stations. Find out what brand from energy drinks and gels they are offering and see if it is works for you and your stomach. If so great, if not carry your own energy gels.

I know salt tablets is a crowd favorite, but I always say - running is hard enough, the less you have to carry, deal with, and fumble the better. Therefore, I recommend going with the all in one solution of energy gets with higher dose of sodium like Gu Roctane (125 mg) and Huma Chia (110 mg) energy gels.

AFTER YOUR RACE

Have salty meals leading up to the race and drinking sport drinks on race day.

Tip: water will ONLY replenish your body liquid and NOT your carbs or sodium. So at the aid station, drink the Gatorade and pour the water over yourself.

(I’ve partnered with TheFeed.com to provide my athletes with FREE $80 worth of energy food and hydration and protein annually. I don’t get paid for this and all you have to do is sign up at this link HERE. Or you can learn more at my blog post HERE.)

Stay light and cool

Wear light and sweat wicking clothing made with synthetic materials versus cotton. Cotton holds on to moisture, synthetic materials doesn’t

Protect yourself from the sun

By wearing sunscreen, a cap or hat, sunglasses and running in the shade when possible. If you are running the NYC Marathon, stay on the right side of 4th Avenue to avoid the sun. To maximize your performance, the goal is to stay cool.

Help Your sweat System

Your blood carries heat from inside your body to the surface of your skin so your sweat can cool it down. During a race your body might struggle to sweat fast enough to cool you down, therefore you can apply water the follow areas with the most blood vessels like your hands and wrists with water from the fluid stations to support your sweat system. I personally like to wet my head, wrist, arms, cap, and shirt.

by taking a cool or cold shower and carry an iced water with you to the start on race day morning and pouring water over your head, face, or body at the start and during your race.

If there are misting stations, run through them.

Tip: do this slowly and moderately to avoid shock and soaked and/or heavy clothes because you can get blisters from wet socks.

Save energy by eating lighter

Stick to simple foods like energy gels and fluids because it takes less energy to breakdown and digest. Save the granola bars for after your race.

Drink when you think thirsty before you feel thirsty

You will feel thirsty the moment you lose 2% of your body fluid. So start sipping early and stay consistent or you will end up want to “chug” water which will make you hit the porter potty.

If you feel dizzy, nauseous, the chills, a headache, or you’re about to faint

slow down or stop running completely and cool off in a shaded area or walk or have someone take you to the medical tents.

Run a realistic Race

A warm race is not the race to try something new and push your limits. Save that for a more optimal conditions. Think about it, Eliud Kiplchoge and his team would never attempt to break the 2 hour marathon on a sunny 70 degree day. Talk to your coach and come up with a pacing or racing strategy that is within your fitness range based on your training performance.

KNOW WHERE THE MEDICAL TENTS ARE

Prior to your race, study the course map and know where the medical tents are locate. If you are running the NYC Marathon, you are fortunate enough to have a medical tent approximately every mile after Mile 3. If you are racing in a foreign country, make sure you have important information about you or your needs already translated on your phone so you can receive help without delay. Most medical tents will have water and ice as well.

If there’s anything I missed here, please let me know in the comments below. If you found this helpful, please share it with other runners who can use this. Stay cool athletes!