1. Dress for Success
Sure, it's great to go for a run on a nice day underneath a cloudless, sun-filled sky. But when it comes to marathons, that sunshine and the added warmth it provides may increase your risk of heat-related cramps, fainting, exhaustion, dehydration and worse. The easiest way to beat the heat? Plan your race day outfit accordingly. "Wear light-colored, lightweight apparel that has vents or mesh," says Katie McDonald Neitz, author of Runner's World Guide to Road Racing. She suggests going for gear made of fabrics that breathe and wick away sweat, like CoolMax, Duofold or cotton blends. And don't forget to slather on the sunscreen (SPF of 30 or higher is recommended) before the race to protect your skin from the sun.
2. Drink, Drink, Drink
Among marathoners, dehydration is as common as blisters, as many runners tend to be too focused on their race to fill up at a water station. This is a big no-no, says McDonald Neitz, since a lack of hydration can lead to a bevy or problems like heat cramps, heat exhaustion or heat stroke. To avoid these maladies, start hydrating an hour before the start of your race with 16 oz. of sports drink. "Then, toss down 7 to 10 oz. about every 20 minutes while running," Neitz says, adding that sports drinks beat water because they contain glucose and sodium (sugar and salt), which increase your water-absorption rate, replace the electrolytes you lose in sweat, and taste good, too.
3. Slow Things Down
If you're facing a hot day, take things slow from the start. Running at a slower pace in the earlier miles will give your body time to adjust to the weather and will prevent you from fizzling out later on in the race. McDonald Neitz advises you to adjust your pace by starting off up to 30 seconds slower than your goal pace, and if you feel good at the halfway point, you can gradually speed up. But if you find yourself feeling dizzy or faint, go to the closest aid station to be treated right away.
4. Just Say No
Be careful about what you ingest before you race. "Alcohol, antihistamines and antidepressants can all have a dehydrating effect. Using them just before a run can cause you to have to hit the restroom, compounding your dehydration risk," says McDonald Neitz. She also suggests staying away from anti-inflammatories, since they affect kidney function.
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