Tips for Running in the Heat

This Sunday’s American Association for Cancer Research Rock ‘n’ Roll Philadelphia Half Marathon is looking to be warm and humid based on current forecasts, so read on for tips on running in such conditions.

Please keep in mind that these conditions may not be ideal for setting a PR or hitting aggressive time goals, and be sure to take note of course time limits and consider a race day strategy that allows for a comfortable and safe finish!

Tips for Running in the Heat

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.
  • Meet our med team. Rock ‘n’ Roll Marathon Series has partnered with Penn Sports Medicine. Stop by their expo booth at the Health & Fitness Expo on Saturday, September 16, from 1pm to 3pm with pre-race questions for race medical director, John Vasudevan, MD.
  • 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 colors (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. Salt packets will be available at the start line refreshment stand, from race officials within your starting corrals and on course at all medical stations.
  • 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. Favor Gatorade Endurance and electrolyte drinks over water.
  • Carry water. There will be 8 water stations on the half marathon course. If you feel that you may need water in between these stops, bring a filled water bottle with you to cool yourself off with.
  • 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.

More Tips, Please!

To read more expert tips for running in hot weather, click here.