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These tips will help you prevent injuries, especially as a new runner. IMAGE: UNSPLASH

No Sweat! How to Conquer Your First Marathon in Hot And Humid Weather

By Sam Wong
17 October 2024

As the year comes to an end, there are several upcoming races happening islandwide. Namely:

If you're worried about running in hot and humid weather, don't fret! With the right preparation and smart strategies, you can conquer the challenge and complete the marathon injury-free.

Here are some tips to help you stay on track and cross that finish line with a smile.

1. Hydrate like a champion
When it comes to hot and humid weather, staying hydrated is paramount. Start by hydrating well in the days leading up to the race. During the marathon, drink small sips of water or sports drinks at regular intervals. Don't wait until you feel thirsty because by then, you're already dehydrated. Remember, water stations are your best friends!

2. Dress smart
Choosing the right attire can make a world of difference. Opt for lightweight, breathable fabrics that wick away sweat. Dress in layers that you can shed as you warm up during the race. Don't forget to apply sunscreen and wear a hat or visor to protect yourself from the scorching sun.

3. Train smart, not hard
Training for a marathon in hot and humid conditions requires some adjustments. Gradually acclimate yourself to the weather by training in similar conditions. Plan your runs during the cooler hours of the day and seek shade whenever possible. Listen to your body and don't push yourself too hard. Remember, it's better to finish the race injury-free than to push beyond your limits and risk an injury.

4. Fuel up and refuel
Proper nutrition plays a vital role in marathon success. Eat a balanced meal the night before the race and have a light, carbohydrate-rich breakfast on race day. During the marathon, refuel with energy gels, sports drinks, or other snacks provided along the course. Don't forget to listen to your body's hunger and fueling signals.

5. Embrace the power of ice
Ice can be your secret weapon against the heat. Pack a small bag of ice cubes and place them in your hat or sports bra. You'll be amazed at how refreshing it feels and how it helps regulate your body temperature. Some races even have ice stations along the route—make good use of them!

IMAGE: 123RF

6. Pace yourself
In hot and humid weather, it's crucial to adjust your pace. Don't start the race with guns blazing, as you'll quickly burn out. Begin at a comfortable, sustainable pace, and save your energy for the later stages. Don't be disheartened if you're slower than usual; the weather affects everyone. Your goal is to finish, not break any records.

7. Mental toughness
Running a marathon is as much a mental game as it is a physical one. In hot and humid conditions, maintaining a positive mindset becomes even more crucial. Prepare yourself mentally for the challenging weather and visualise yourself crossing the finish line. Break the race into smaller milestones and focus on reaching each one. Encourage yourself and celebrate small victories along the way.

8. Listen to your body
Your body is your best guide during the marathon. If you start feeling lightheaded, dizzy, or experience any unusual symptoms, don't ignore them. Slow down, find shade, and seek medical assistance if needed. It's better to be safe than sorry. Remember, completing the race injury-free should be your top priority.

9. Recover and celebrate
Congratulations! You've crossed the finish line! Now, it's time to celebrate and recover. Take care of your body by cooling down, stretching, and replenishing your fluids and nutrients. Don't forget to treat yourself to a massage!

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TAGS: Sports , Health , Fitness

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