Training for a Marathon During a Heatwave: Tips and Precautions
© STADION-ACTUPreparing for a marathon in the middle of summer can be challenging. Rising temperatures, poorer air quality, heat alerts and nights that bring little relief are all part of the season. Yet plenty of runners keep training, with some deep into marathon preparation.
✓ Here are a few tips and precautions to help you train well and avoid trouble.
Make the most of the cooler mornings and evenings
Early morning or late evening are the times when temperatures are most bearable, away from the sun and sometimes with a little breeze. Set the alarm early, or head out with a headlamp after dark.
Carry water
Bottle, soft flask, hydration pack... The container does not matter, but take water with you, even on a short run. It helps you stay hydrated, cool down and drink whenever you need to, which matters when you consider how common dehydration is among runners in summer.
Do not overlook electrolytes
Potassium, magnesium, calcium, zinc, sodium... Do not neglect your electrolytes. Whether they come in sachets or tablets, they support hydration and help replace the salt lost through sweat during exercise.
Cover your head
Cap, bucket hat, sun hat, bandana, T-shirt... Wear whatever you have, but keep your head covered. For extra cooling, wet your hat or cap. The effect is immediate and helps prevent overheating.
Sunglasses
This is the perfect time to break out your performance sunglasses. Protecting your eyes when the light is dazzling is essential. They will be your best friend this summer.
Sunscreen
Yes, sunscreen is essential for running in the sun. Neck, arms, legs, face, ears... Protecting yourself matters. A handy tip: sunscreen sticks are easy to carry, even on the run.
Know when to call it
Fatigue, heat exhaustion, stress, overtraining, lack of sleep caused by sweltering nights... There are plenty of reasons not to feel like training. In that situation, the best option is to skip the session. Fatigue, hard effort and a heatwave are never a good mix. Sometimes, calling it off is the smartest decision.
Take a cool shower after training
Your body heats up during exercise, even more so during a heatwave. Bringing your core temperature back down is important, and there is nothing better than a cool or even cold shower after training. It feels great, guaranteed!
In short, summer running is possible, but not at any cost. Adjust your plan, respect your body and manage your effort intelligently. It is better to reach the start line slightly undertrained than to put your health at risk in the middle of summer. Good luck to everyone.