From rain to warm weather, we’re seeing it all this race weekend in Virginia Beach!
Participants who ran the 5K and Mile on the Sand Saturday morning were prepared to run in the rain, and fortunately we escaped some inclement weather!
Now, Sunday’s Half Marathon is looking to be warm and humid, so read on for tips on running in these 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 Doc. Rock ‘n’ Roll Marathon Series’ Medical Director, Dr. PZ Pearce will be at the Health & Fitness Expo from 1:00 to 3:00pm on both Friday and Saturday to answer your questions.
- 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.
- Make use of on-course cooling elements. Additional resources such as cooling buses and water misters will be on course. Check out the full list of cooling elements here, and take a break in shaded areas along the route for a quick breather as needed.
- 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.
To read more expert tips for running in hot weather, click here.
Check out these weather-related running tips so you’re prepared for your next Rock ‘n’ Roll race, rain or shine!