Any tips for running in warmer weather races?

[Rupert B Puppenstein]

Since the streak with Disney races this year appears to be that they are all a lot warmer than usual when last year they were colder than usual, I thought it would be good to assume that may be the case with the DL half this year.

So, what are some things to consider if you end up getting to race day and instead of a nice and cool morning, you face a balmy start? I assume that no matter what you do, your time will suffer, and that hydration will be a major concern. But, worst case scenario, any tips, extra precautions to take, etc.?

 

[FireDancer]

You are right about your times. Even the elite runners will lose some time if the weather is too warm or humid. The key is to hydrate. I usually just drink water before a race but if it is going to be extremely warm I'll do a drink with electrolytes instead (even if it is just Smart Water).

Something else you might want to try is do some training runs at the warmest time of the day. I usually run in the evening during the summer and often after dark. If you do this or run early before the days heats up do some runs around noon. I'll do some 8 - 10 mile runs at noon on the weekend during the summer so that I have a couple of warm runs under my belt.

 

[Rupert B Puppenstein]

So you don't alternate between water and Powerade at the stations like is typically recommended? You just stick to the Powerade only for warmer races?

 

[fashionista311]

the #1 most important tip is listen to your body, and learn when it is trying to tell you a warning sign! start with a slower pace and don't be afraid to take a walk break. i've seen even the most conditioned, speediest athletes slow to walks when training in the dead of summer in miami. of course it really sucks if race day conditions aren't ideal after you've been in all the hardwork of training - but what sucks more? a slower finishing time that you might like, or a trip to the hospital for heat exhaustion/dehydration?

as far as sport drinks vrs water - you need to figure out what works for your body based on how long you plan on being out there for. there's really no magic formula that works for everyone. even though i really, really hate doing so - if i was expecting awful conditions for a race, i would probably carry my own water/sport drink in my fuelbelt and alternate between the two throughout the race.

 

[jmasgat]

Shelby Everyone's different as far as hydration is concerned. The thing to be aware of is that since you will sweat more, you should consider additional electrolytes. That doesn't mean you have to do all Gatorade (or whatever) or stick to a rigid one/the other schedule. Plus, if you train with gels or other fuels, you get some of what you need. And deviating too much from your training regimen on race day may not be wise.

I know that when I ran the dearly departed Race for the Taste 10k it was warm and humid at the start. I stuck to mys usual "drink every mile" strategy and just threw in a Powerade at 1 of the stations.

As for other tips....don't forget the body glide! Warm and humid means more chafing. And if there's sun, you may want a cap.

I always run races of 10k or more with my own water, just in case. (You don't always feel thirsty at the same time there's a water stop)

Maura

 

[FireDancer]

So you don't alternate between water and Powerade at the stations like is typically recommended? You just stick to the Powerade only for warmer races?

I was talking about before the race, not during. During really depends a lot on you. I do almost exclusively water but might add in some Powerade/Gatorade every 3rd stop of so in warmer weather.

 

[Rupert B Puppenstein]

I was talking about before the race, not during. During really depends a lot on you. I do almost exclusively water but might add in some Powerade/Gatorade every 3rd stop of so in warmer weather.

Got it! Thanks! I think I will bring more Gu Chomps this time around and stick to water during the race. They helped a ton at the WDW Marathon when it started to get pretty warm.

 

[Duanerice]

Most of my runs are hot and humid. Although this winter I had to bundle up for quite a few. Here is an exert from something Galloway wrote:

"High humidity is also a major problem. It's like a wet blanket; it doesn't allow much evaporation or perspiration and your body heat builds up.

If you try to run too hard in hot or humid conditions you'll hit "the wall" sooner than expected. Trying to maintain a goal pace in heat is like going out too fast early in the race. Temperatures generally increase hour by hour; therefore you must adjust your pace for the temperature expected at the end of the race.

Adjusting Race Pace for Heat: Estimated temperature at finish - Slower than goal pace - 8 min mile becomes...
55-60 degrees - 1% - 8:05
60-65 degrees - 3% - 8:15
65-70 degrees - 5% - 8:25
70-75 degrees - 7% - 8:35
75-80 degrees - 12% - 8:58
80-85 degrees - 20% - 9:35
Above 85 degrees - Forget it... run for fun"


Now if I believed the last part (above 85 degrees) I'd never get to run fast so take it for what it's worth.

Some heat tips that I use. Plenty of fluid of course. Whatever you like works but I mix it up in race, usually mixing water and Gatorade in the same cup at each aid station. Although sometimes I just need water. When I am out on a training run I usually just use water but I also take electrolyte capsules. I take 2 at the start then 2 each hour if sweating heavily. I keep with my GU regiment regardless of temps.

Some say wear a cap because it covers you from the sun and others say use a visor so the heat escapes. I use both at times. If I can get ice the cap works well as I can put ice under it. Plus the cap keeps the sun off your head. If just water then the visor works great as it holds the water on your head. For a Disney race it would be a visor as ice is not usually available.

Short sleeves versus singlet. Again, I go back and forth. The rule is less is more with humidity for evaporation. But you need to couple that with keeping the sun off your shoulders. Your call. I have been leaning toward sleeves lately.

Get out and run in the heat. Most people shy away from the heat but if you want to be ready for it run in the middle of the day a few times. You have to become acclimated or you'll wilt come race day. Even in S Florida, I'll run a few times in the late morning just to get an extra does of brutal humidity and heat. Figure if I can take this, any race is a piece of cake.

Lower your body temp as much as possible. If they have sponges, get 2 and put them under your armpits. Fill your cap with ice if available or at least pour water over your head. Same with ice down your pants. Seriously. There are a few key spots on your body that you want to keep cool as they keep your core temp down.

Stay hydrated days leading to the race. Start heavy hydration a few days before the race. Don't wait for the day before to start drinking more. You don't want to be bloated, just hydrated. I'll start 2 - 3 days early. Mostly water but mix in a few bottles of Gatorade.

To sum it up, the most important thing to do is get out and run in the heat and humidity. Do shy away from those brutal days. Embrace them I do get some weired looks when I am running and people can barely walk from their car into the store. I love it!

enjoy,
Duane