By Cool J
As a follow up to my earlier post about our upcoming marathon tomorrow in the crazy heat, I would like to share this article with tips for running a marathon in the heat. Enjoy!
Source:
http://runnersconnect.net/running-training-articles/running-a-marathon-in-the-heat
Tricks for running a marathon in the heat
Pre cooling
- First, buy a disposable cooler bag from any drugstore to take with you to the starting line of the race. You should be able to find them at CVS or Walmart or you can also use a regular cooler. Basically, you need something that is going to keep ice frozen for a few hours.
- Freeze a paper cup of Gatorade or buy some freeze pops and put them in your cooler. Eat the freeze pop or Gatorade slushy 10-20 minutes before your the race. This will cool your core from the inside.
- Grab a few hand towels or small bath towels and get them wet. Place them in the freezer overnight and put them on your neck, head and back 10-15 minutes before the race starts. Warning: it will be shockingly cold at first. If you don’t mind losing the towels, you can run with them until they are no longer cold.
- Try to spread out your fluid intake so you’re taking small amounts 4-5oz every few minutes. These might mean you have to carry a bottle or be adept at carrying a cup, but it’s worth it in the early miles.
- Drink early in the race and don’t be afraid to slow down through the aid stations. Missing a water stop when it’s 85 degrees is not a smart idea.
Don’t look at your watch In 2007, I ran in the very hot and infamous Twin Cities Marathon (the same year they closed Chicago because of the heat). The biggest mistake I made in that race was getting frustrated by looking at my watch and not having a backup plan. Every mile I was running slower and slower because of the heat, but I was actually gaining on the entire field (which is a good reference point for your performance when time is out the window). However, because I was so stuck on my watch and my paces, I defeated myself mentally and forgot to just compete and run to the best of my ability.
Focus on what you can control Finally, in the days leading up to the race, just focus on the elements you can control. Yes, the weather is going to be warm, but you can’t change that. What you can have an effect on is how you prepare. Eat right, get mentally prepared, strategize your hydration plan, and implement some of the tips I mentioned above. While the time might not be a PR, you will perform your absolute best and walk away from the race knowing you gave it your all what will be a memorable day.
I plan to try to utilize some of these tips tomorrow!
- Sloshing in your stomach generally means it’s full. Don’t push this limit or you may end up cramping.
- Consider carrying a bottle of cold water to keep squirting on yourself every 5 minutes. Like the pre-cooling strategy, the longer you can keep your skin and core cool, the better you’ll be able to run at the end.
- Try to spread out your fluid intake so you’re taking small amounts 4-5oz every few minutes. These might mean you have to carry a bottle or be adept at carrying a cup, but it’s worth it in the early miles.
- Drink early in the race and don’t be afraid to slow down through the aid stations. Missing a water stop when it’s 85 degrees is not a smart idea.
- Sloshing in your stomach generally means it’s full. Don’t push this limit or you may end up cramping.
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