Regardless of how much heat preparation you have done, warm days are always a challenge in training and in racing. Spring marathons, this is typically even more the case as our training season has been typically cooler and our bodies have not yet been able to make physiological adaptations to the heat.
Here in Kentucky, we are on the verge of the Kentucky Derby Marathon and it looks to be a beautiful spectator-friendly day - but what does that mean for the runners??? It looks to be "a little warm for a marathon" as the commentator of the 2024 Boston Marathon said on race day where temperatures read in the upper 60s to lower 70s on Patriots Day a few weeks back. While a 70 degree day seems spectacular, in the grand scheme of things, after the course of running 13.1 or 26.2 miles, it becomes a little warm. The effects of running in weather this warm is two-fold. Of primary importance, we need to be aware of the heat to protect our health, but as most runners are concerned about, we need to figure out a way to get to the finish line as fast as possible.
Here are a few tips over the course of the final 24 hours to put into practice to help your body stay as cool as possible to give yourself a memorable experience and your personal best time.
1) Hydrate, hydrate, hydrate - While we do not want to be showing up on the line with water sloshing in our stomachs, dehydration increases feelings of fatigue tenfold. It is important that you show up to the line with plenty of fluids in your system. Along with that, during the race, make sure to utilize water and aid stations to refuel and rehydrate, even early in the race.
2) Add some electrolytes - by utilizing electrolytes from products such as LMNT, Nuun, Gatorade, or whatever your preferred option you will be able to balance your body's fluids. As we sweat, we lose electrolytes (saltiness in our sweat), so it is important to replenish those and make sure your stores are capped off before the race.
3) Fuel with carbs - During a long endurance event, fueling is a crucial part of it. That is why gels, gummies, carbohydrate drinks, etc., are popular at aid stations. Carbohydrates are converted to energy for the race. When running in the heat, your body is having to also having to use extra energy to cool your temperature down, meaning you will need more calories to aid in that extra use of energy. With that in mind, if you have not practiced much with carbohydrates much before the race, it is taking a risk to all-of-a-sudden ingest a lot. However, if your body does tolerate them well, its all the more important to utilize them.
4) Stay COOL! - Both before and during the race, finding ways to keep your core body temperature cool is of upmost importance. This was seen in spectacular fashion at the 2024 Olympic Trials as Olympic Qualifier, Clayton Murphy put iced hats in his tumblers for him to pick up along the course. There are plenty of tactics to do this. Some of my favorites include:
- Bringing a bag of ice to the start line to keep wiping your wrists, neck, and chest down before the race
- Drinking a slushie before the race to keep your inner self cool! This is another good way to add easily digestible carbs.
- Being smart in what you wear! Wearing a light colored top will reflect heat and wearing a hat to block sun and sunglasses to block some sun on your face.
- Running in shade on the course if there is some provided.
- Keeping your neck cool with a cool towel to carry during the race.
- Grabbing two cups of water - one to drink and one to dump on you.
5) MOST IMPORTANTLY - Follow your coaches' race plan, run smart, but don't stress the heat! You are there to have fun. Be prepared, but enjoy the journey to the finish line! The training you have done before this day is what prepares you more than any of these strategies.
We hope to see you out there crushing it on race day - whether at the Kentucky Derby Festival Marathon or elsewhere!