Running in the heat: checks before you go
Plan the time, water and pace so a hot run stays safe.
17 itemsStart
Marathon race day
From the night before to the finish line: what to pack, when to eat and how not to go out too fast.
The night before (6)
- Pin your bib to your shirt and attach the timing chip
- Lay out only kit you have already trained in
- Eat a familiar dinner, nothing new
- Check the start time, the corral and your route to the start
- Check the weather and plan your clothes for it
- Set two alarms
Morning (5)
- Eat your usual long-run breakfast, about 3 hours beforeNothing you haven't tried in training.
- Sip water, and do not overdrink
- Use anti-chafe on every spot that rubs
- Wear old clothes you can throw away at the start
- Get to the start early, as toilet queues are long
In your bag (5)
- Gels or snacks you have trained with
- Watch charged, pace plan on your wrist
- Plasters and spare safety pins
- Bag-drop label filled in
- Warm clothes and dry shoes for after the finish
The race (6)
- Run the first 5 km no faster than goal paceIt's easy to go too fast with the crowd.
- Take fuel on your plan, starting before you feel hungry
- Drink at aid stations to thirst
- Slow down in heat, and drop your time goal if you need to
- Break it into pieces: 10 km, 20 km, 30 km, then what's left
- Dizzy, confused or with chest pain? Stop and go to the medical tentNo time is worth it.
After the finish (4)
- Keep walking for 10 minutes
- Get warm clothes on and collect your bag
- Eat and drink within the hour
- Walk gently the next few days and take time off running