This weather forecast for this weekend’s Rock ‘n’ Roll Liverpool Marathon and ½ Marathon, particularly Sunday, is looking warm. Here are some tips to make sure you’re fully prepared for your race:
Set Realistic Expectations
Warm conditions are not ideal for setting a PB or hitting ambitious time goals. Take note of course time limits and consider a race day strategy that allows for a comfortable and safe finish: slow your pace and walk or rest when you need to.
Also consider switching to a shorter distance on Sunday. You can do this without any prior notification – if you are a marathoner, you can even decide at the marathon/ half marathon split point on course*.
Before Race Day
• In the lead-up to race day, make sure you’re drinking plenty of water and electrolytes to keep your fluids up.
• Remember to complete the Medical Information on the back of your race bib.
On Race Day
• Dress appropriately. Choose lightweight, sweat-wicking clothing in cool colours (avoid black). Don’t forget a hat and shades.
• Take some salt. Before your race, add a salt packet to a cup of fluid and drink it.
• Don’t over-exert yourself. If you’re feeling uncomfortably hot, slow down.
• Don’t over-drink. Drink when you are thirsty and no more. Favour Lucozade Sport and electrolyte drinks over water.
• Carry water. There will be 5 water stations on the Half Marathon course and 11 on the Marathon. Water is provided in 330ml bottles, to make it easy for you to carry water between stops. Please be considerate of later runners and do not take more than one bottle per stop to avoid shortages for those behind you.
• If you don’t feel right, stop at a medical station to get checked out or see any race or city official on course who can help you seek assistance. Evaluate yourself throughout the run – if you experience headaches, confusion, or muscle cramps, stop and seek help.
To read more expert tips for running in hot weather, click here.
Stay safe, take it easy, rock on!