1. Make sure you show up fit at the start.
By ‘fit’, we of course mean well-trained — but also in tune with your body. If you've been dealing with stress or (mild) flu symptoms in the days leading up to the race, it’s important to listen to what your body is telling you. Even if you feel okay on race day, your body might not be fully recovered. Adjust your pace and goal time accordingly — or don’t start at all if you’re unsure about your fitness. Smart runners put their health first!
2. Help your body adapt to running in warm and/or humid conditions.
Try scheduling a training session on a warm or humid day during your event preparation. This helps you understand how your body responds to heat and what signals it gives. It also allows your body to acclimate to exercising in warm conditions, making it better prepared for possible heat during the race.
It’s important to start this process well in advance — not just in the week of the event. In addition to training in the heat, you could consider visiting a sauna, using warm baths, or wearing extra layers during some of your runs (as long as the weather isn’t already too hot).
3. Choose breathable, light-colored clothing and protect yourself extra when the sun is out.
It might feel chilly at the start, but once you begin running, you’ll warm up quickly. Temperatures can also rise unexpectedly during the race, and the heat can feel even more intense in a crowded event. That’s why it’s smart to wear lightweight, breathable clothing in light colors — you’ll rarely be underdressed!
Is the sun shining? Protect your head and neck with a breathable cap, and wear sunglasses to shield your eyes from the bright sunlight. Don’t forget your skin — apply sunscreen specially designed for sports, with a high protection factor.
4. Stay well hydrated before and during the race (tip: make use of the water stations).
Fluids — especially water — are key, especially in warm weather. These tips will help you stay properly hydrated:
- At your last meal (about two hours before the event), drink two large glasses of water (around 500 ml), and make sure to drink enough in the days leading up to the race (about 2 liters per day);
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Stay hydrated during the race. Use the water stations — you’ll also find sponges there to cool yourself down;
- If possible, bring your own water so you can drink whenever you need to;
- Avoid alcohol before the race (even the night before);
- In addition to drinking enough fluids, make sure you're getting enough salt. Alternate water with sports drinks, which contain sodium, or eat some salty snacks (but avoid salt tablets);
- Monitor your urine: it should be light yellow and you should produce at least 1.5 liters per day. Dark yellow urine means you’re not drinking enough;
Struggle with drinking during the run? Practice beforehand using paper cups — test how to grab them from volunteers and how to drink efficiently while running.
5. Watch your pace
Run with control and keep your pace steady; don’t get swept up by the adrenaline at the start or the pressure to perform. In the end, your health is what truly matters.
If race day turns out to be hot or humid, or if you’ve recently had the flu, been under stress, or don’t feel 100% fit at the start, we strongly advise you to slow down your pace if you decide to run anyway. Even if you’re “young” or “super fit”! That personal record isn’t worth putting your health at risk.
Run in control and keep an eye on your pace — don’t get swept up by the adrenaline at the start or the pressure to perform. In the end, your health is what matters most.
If the day turns out to be hot or humid, if you’ve recently had the flu, been under stress, or don’t feel at your best at the start, we strongly recommend adjusting your pace if you decide to run anyway. Even if you’re “young” or “super fit”! That personal best is never worth risking your health.
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