Running a Hot Marathon

With the Marine Corps Marathon this weekend looking to be the warmest in a few years, we’ve put together a few tips to keep in mind when preparing for and running a hot marathon. This weekend won’t be as miserable as 2019, when athletes experienced torrential downpour for the first few hours of the race followed up by 80º humidity, but it will come close to last year’s New York City Marathon which saw thousands of runners suffering from exhaustion and packed medical tents.

This year’s Marine Corps Marathon forecast compared to 25 year observed temps. This year is forecasted to be hotter than 90% of past instances of the event.

Training

If you’re here, your training is probably already done. But if you’ve been prepping for a race you know is going to be hot, heat training is the best way to prepare for it. That means going out for training runs in the heat of the day when possible. Typically you want these to be your easy runs. Save your workouts for the ideal days to get the full training benefit out of them.

The Day Before

Hydration

You’ll want to make sure you’re hydrated going into the race. That means drinking enough water to ensure that you’ll be starting with everything you need. Carry a bottle of water or electrolyte drink with you throughout the day and keep sipping on it. Unlike your meals the day before, you can keep this up all the way until you head to bed for the night.

Assess your kit

Take stock of what you’re wearing on race day. Sunglasses, a hat, light, moisture wicking clothing are all ideal for running in the sun, heat and humidity. Some of these, like the sunnies and hat can usually be found last minute at the expo. Goodr or AirFit are great, low cost, options that I wear during every marathon I run. In terms of clothing, don’t go out of your comfort zone. If you’re looking at this the day before, you might not have too many options. Don’t worry, this isn’t that big of a deal, you don’t want to wear something new on race day.

Sunscreen

Super important! Many times you’re up before dawn for these races and you won’t feel the heat (or the brunt of the UV index) of the day until part way through the race. That still means you could have multiple hours of unprotected sunlight as you run. This may not help your actual race, but you’ll be thankful the next day when you’re not burnt to a crisp. Plus, skin cancer is no joke.

When choosing sunscreen, use something you’re familiar with, but make sure it’s sweat/water resistant and at least 30SPF.

Carrying Water

Again, nothing that you haven’t trained with, but if you have the option, it is very helpful to carry your own water. There have been instances in the past where races have been cancelled mid-race (2007 Chicago Marathon) because they ran out of water. If you have the option to run with your own, that will ensure there is enough for everyone and give you the chance to throw your share of on course water on your body to keep your core temperature down.

Bed Time

If you’re in a hotel or home where you can control the temperature, turn it down. 60-68ºF is the range you’re looking for, the lower the better. Not only have studies shown that this provides a better, more comfortable sleep, it will also ensure your body stays cool the night before.

You’ve already got so much on your mind the day before the race. Luckily these are things you should be doing anyway.

Race Day: Before the Start (stay cool!)

It all starts with a shower

I always shower the morning of a marathon to reset myself. If I’m expecting a cold race, I’ll take a hot shower to warm up my body without exerting too much effort. The opposite is true if I’m looking forward to a hot race. A cold shower not only wakes me up immediately, but it can also lower your core body temperature to start off the day. You want to stay as cool as possible for as long as possible.

Hydration

It might seem counterintuitive, and it depends on your goals, but measure out your pre-race liquids and ration it to the start line. Typically I like to avoid having to use the bathroom during the race so I limit myself to 8-12oz of water from when I wake up to when I start. On a hot day, I lean on the higher end of that range while still only drinking when thirsty. If you’re planning on hopping in the odd porta-potty, this doesn’t really apply, drink as much as you’re comfortable with, but still try to avoid drinking so much that you can feel it sloshing in your stomach.

During the Race!

Go Slow…er

The higher the temperature, the slower you should expect to run. It’s so difficult to start a race slow, especially when it hasn’t reached peak temperatures for the day, but remember that we want to stay as cool as possible for as long as possible. If you go out hard, you’re going to be overheating from the get go. Plan for your overall time to be up to 20% higher than you planned depending on how hot it is.

Hydration and Fueling

It cannot be understated that you want to stay hydrated while running any marathon. Take in water early and often, even if you don’t feel like you need it until later in the race. Ensure that you take water every time you take in a gel (or other fuel) to ease with digestion. When possible, as long as it’s something you’re used to, take in electrolytes (or just salt) as part of water or fuel - when your body sweats, you’re losing a ton of salt that needs to be replenished with all the water you’re drinking.

IMPORTANT: Too much water and not enough sodium can cause a life threatening condition called Hyponatremia. Read about it and know the symptoms.

Get as Wet as Possible

Whenever you pass an aid station, grab a cup of water and throw it on yourself. If you have a hat, pouring it in the hat and putting it back on is a perfect way to cool down. You’re already going to be soaked with sweat, might as well be soaked and cool. If you’re also drinking at an aid station, typically douse yourself first, then grab another cup to drink at your own rate. I don’t recommend soaking yourself in gatorade, but to each their own.

If the course is giving out ice or sponges, take advantage and keep it close to your skin, then share with athletes around you who may have missed them. If you see a sprinkler or mister out on the course, run through them!

Just Run

In the end, you can’t control the weather. Do everything you can to prepare and run your race. Trust me, while it sucks to miss your original goals, it’s worse when you can’t finish the race. You’ve trained for this for months and, if you don’t run as well as you’d like, you have the perfect excuse to run another 😏