{"id":52032,"date":"2025-04-26T11:53:18","date_gmt":"2025-04-26T11:53:18","guid":{"rendered":"https:\/\/www.europesays.com\/uk\/52032\/"},"modified":"2025-04-26T11:53:18","modified_gmt":"2025-04-26T11:53:18","slug":"how-to-race-a-london-marathon-in-the-heat-from-the-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/uk\/52032\/","title":{"rendered":"How to race a London Marathon in the heat – from the experts"},"content":{"rendered":"

\"STYLE\"<\/p>\n

The weekend is almost here, and good news: it\u2019s set to be a scorcher, with temperatures topping 26 degrees on Sunday.<\/p>\n

With 56,000 runners set to take to the streets of the capital, getting prepped is essential if you want to avoid heatstroke, sunstroke and indeed not finishing the race at all.<\/p>\n

We chatted to some experts<\/a> about how to get it right: Tom Bishop, a seasoned runner who broke the record for the ironman triathlon last year (previously held by Alistair Brownlee), and Sian Rainsley, a World Cup triathlon winner who has competed in the Commonwealth Games, and who is next racing in Yokohama in May.<\/p>\n

For Bishop, a key part of bossing the race is not over-exerting yourself beforehand.<\/p>\n

\u201cStarting with your core temperature as low as you can will give your body more chance to run in hot conditions, rather than starting hot and flustered,\u201d he says. \u201cTry to relax, find shade and keep your warmup minimal. Of course warming up is still important, but in the heat, you don’t need to push it as much.\u201d<\/p>\n

\"Runners<\/p>\n

(Dominic Lipinski\/PA)<\/p>\n

PA Archive<\/p>\n

Oddly enough, what you wear to run a marathon actually does matter. While it\u2019s important not to break in your gear on race day \u2013 there\u2019s nothing worse than realising a pair of trainers or shirt is uncomfortable and committing to wearing it for the next three hours \u2013 it\u2019s also important to prep.<\/p>\n

\u201cHot conditions will increase sweat rate and that can cause more irritation with chafing and even blisters,\u201d says Bishop. \u201cFind some kit you know is comfy even when damp and invest in a good pair of socks. Obviously, don’t forget sunglasses and a hat to keep the sun off your face.\u201d <\/p>\n

A good place to start looking for this is Sweaty Betty<\/a>: their running shirts and vests are airy and cool, always a plus.<\/p>\n

\u201cFor running in hot conditions and marathon running, you need to be well fuelled and hydrated a few days before so you’re not trying to panic drink and eat the morning of your race,\u201d Bishop adds. <\/p>\n

\u201cThe best way to do this is increase the amount of nutritious snacks and drinks you have but meal sizes don’t need change as much \u2013 just an extra serving of rice or pasta.\u201d <\/p>\n

With the increased portion sizes, make sure to increase your fluid intake too. This doesn\u2019t have to be water \u2013 in fact, fruit juices, coconut water and electrolyte mixes added to water will help, as well as isotonic drinks like Lucozade.<\/p>\n

On race day itself, the strategy should be to \u201ctake on fluids and fuel little and often.\u201d For Bishop, having something small at each aid-station really helps, especially in the final half of the race.<\/p>\n

Rainsley agrees \u2013 her advice is not to rush the hydration stations. \u201cEnsure you get all the fluid and nutrition on board you need, even if it\u2019s busy with other runners,\u201d she says. <\/p>\n

\u201cA few extra seconds rehydrating and fuelling can be what saves you minutes in the later stages of the race.\u201d<\/p>\n

For more information on where to find all the hydration stations – which are spaced out at three-mile intervals along the course, and offer mineral water as well as Lucozade drinks and gels – check here<\/a>.<\/p>\n

Don\u2019t forget the skincare<\/p>\n

<\/p>\n

(Zac Goodwin\/PA)<\/p>\n

PA Archive<\/p>\n

Yes, the sun-cream is important. After all, you\u2019re spending hours under the baking sun, and a sunhat only going to protect the face (and gets sweaty very quickly indeed), so invest in some good factor 50.<\/p>\n

\u201cYou’ll likely be running through the strongest point of the day,\u201d Bishop points out. \u201cSunburn can cause you to heat up much faster than without it too, which can lead to heat exhaustion.\u201d<\/p>\n

In terms of product, Rainsley advises something \u201cthat protects your skin and feels light and comfortable to exercise in. The last two things you want is sunburn or a product that is greasy and unbreathable. dussl is my go-to!\u201d <\/p>\n

Pleasingly, dussl <\/a>does double up as both a skincare product and a UV protector: making it a good choice for the sweat-fest of a marathon. Plus, it blocks pollution; another must in London\u2019s car-heavy surrounding streets.<\/p>\n

Cooling down properly is important, too<\/p>\n

You\u2019ve completed the race; hooray! But there\u2019s still work to be done: namely, cooling down, hydrating, and maybe not hitting the alcoholic drinks right away. Even if your family have popped a bottle of prosecco to celebrate.<\/p>\n

\u201cPost race, allow your body to cool down. In all the excitement (and rightly so!) it\u2019s easy to get carried away but you\u2019ve just accomplished a marathon, and your body will be thankful for a few minutes in the shade post-race,\u201d Rainsley says. \u201cAgain, rehydrate as soon as possible.\u201d<\/p>\n

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