Running in the Heat: How to Prepare for a Warm Fall Race

Did you sign up for a Fall race imagining that it was going to be cool running weather, only to find out the closer you get to race day, running in the heat is going to be a challenge?

Higher temps on race day can make racing feel that much harder. These conditions can increase heart rate, sweat rate and glycogen usage and they can make pacing, hydration and fueling more challenging.

Running in the heat is about racing smarter. With the right strategies, you can adjust, stay safe and still enjoy the experience, even when the sun is shining stronger than you expected. 

In this guide, we’ll cover practical tips for mental strategies for running in the heat, pacing, your racing outfit, nutrition and hydration so you can prepare for a warm fall race and finish strong.

Mental Strategies for Running in the Heat

When racing in hot weather, it’s important to reframe your goals and expectations, not just before the race, but as the miles unfold. 

I like to set A, B and C race goals: an ideal outcome, a realistic target and a safe finish plan if conditions are tougher than expected. 

When I ran the NYC Marathon, it was a hot, sunny day and just three miles in I knew I needed to adjust my pace to stay safe and avoid the medical tent. By the halfway point, my A and B goals were out, but having a C goal gave me a reason to keep moving and finish the race. 

When running in the heat, staying present and listening to your body is essential. Pay attention to how you feel and make adjustments as needed throughout the race. While we can’t control the weather, we can control our pacing, outfit, nutrition and hydration. Focusing on these factors allows you to race smarter and finish confidently.

Pacing Strategies for Running in the Heat

Breaking your race into smaller chunks can make a long-distance race feel more achievable and help you stay on top of your effort. For example, you can break up the marathon distance into 5, 5 mile chunks and some change. 

Breaking the race up allows you the space to intentionally check-in with yourself at the start of each chunk and make any necessary adjustments. Running smart from the start is key to staying safe, avoiding the medical tent and crossing the finish line strong.

Another tip is to start conservatively. The first miles shouldn’t feel hard and you shouldn’t be out of breath gasping for air, especially in a marathon or other long-distance races. If it feels difficult early on, take it as a cue to slow your pace. 

Run by effort rather than sticking rigidly to pace, especially on a warmer race day. Pay attention to early signs of overexertion and overheating like dizziness, GI issues, unusual fatigue, goosebumps and headaches. Catching these signs early allows you to adjust before symptoms worsen. 

On hot race days, I often dump cups of water over my head and body to keep cool during running. Many races also provide ice or cooling towels along the course, so be on the lookout for those and use the tools available to cool your body.

Racing Outfit Strategies

Another tip for keeping cool during running is to choose lightweight, breathable fabrics like moisture-wicking fabrics and skip cotton. Cotton holds moisture and can get really heavy when wet. 

If it’s cooler at the start, consider wearing layers that you can easily remove once you warm up. One of my favorite tricks is to grab a throw-away sweatshirt from Goodwill to wear at the start. Many races have collection programs that donate discarded clothing, so you can stay warm without waste.

Hotter race= more sweating and potentially more chafing. Prevent chafing by applying an anti-chafing stick to areas prone to rubbing. Don’t forget sun protection: a hat or visor and sunglasses to keep your face out of the sun and sweat-resistant sunscreen.

Fueling and Hydration Strategies

Research shows that muscle glycogen is used ~25% faster in the heat, while the rate of exogenous glucose oxidation decreases by ~10%. In other words, your glycogen (energy) stores get used more quickly and your body is less efficient at using sugars from gels, chews and sports beans.

Add in increased sweating, which leads to greater fluid and sodium losses and you can see why proper hydration and fueling are critical on a hot race day. Dehydration can accelerate glycogen depletion, make your cardiovascular system work harder, increase your body temperature and increase your risk of heat-related illnesses like heat exhaustion and heat stroke. 

That’s why it’s important to have a strategy for fluids and electrolytes leading up to the race and during the race. Decide before race day whether you’ll rely on course aid stations, bring your own hydration or use a combination of both. Plain water alone isn’t enough for long-distance races, strategic intake of sodium and carbs is key for performance and for running safety.

During the race, fuel and hydrate early and often. You should be practicing this during your long training runs. In fact, make sure you practice these 5 things before race day. Electrolyte drinks for runners containing both carbohydrates and sodium can help maintain hydration during the race, replenish electrolytes and provide easily absorbed energy your body can use during the race. 

Carb-loading gives you a performance edge for races that are longer than 90 minutes. For half marathons, 2–3 days of carb loading leading up to race day is typically sufficient. For full marathons, long-distance triathlons like half and full Ironman races and ultra races, carb load for a full 3 days. Eating a carb-rich dinner the night before and a carb-rich breakfast the morning of your race helps maximize glycogen stores.

Ways to add sodium into your racing nutrition plan:

• Drink a sodium-rich sports drink
• Choose a higher sodium gel
• Add salt capsules or chews

With the right preparation, you’ll start your race strong, stay fueled and be better equipped to handle the added stress of running in the heat.

Summary

Racing in warmer conditions doesn’t have to completely derail your Fall race. By approaching running in the heat with smart strategies for your mindset, pacing, outfit, nutrition and hydration, you can stay safe, perform well and still enjoy the experience. 

Reframe your goals, break the race up into manageable chunks, dress appropriately and fuel and hydrate strategically which can make a big difference for you on race day. 

Remember, you can’t control the weather, but you can control how you respond to it and your plan of action. Start your race conservatively, listen to your body and make adjustments as needed throughout your race. With planning and awareness, you’ll be prepared to face a warm race day confidently and cross the finish line.