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Tips for running in the heat

Dear half marathoners,

This is a summer half marathon and it can get warm. To make sure you still reach the finish line healthy and happy, please take note of our running tips in warm temperatures.

Before the run

  • Start drinking lots of water the day before the race. This thins the blood which helps.
  • Get yourself some headgear, e.g. a peaked cap. The cap should be made of thin mesh material, ideally functional fibers. Baseball caps are too thick and cause heat to build up.
  • Make sure you wear light clothing.
  • Drink plenty of water on the morning of your run. A cold shower before the run also helps to delay the warming of the body, as this lowers the core body temperature.

During the run

  • We recommend a calm starting pace (20% below your maximum heart rate).
  • Drink water at the first supply point.
  • The consumption of sweet drinks during the run can lead to nausea in some people. We therefore recommend that you stick to water at high temperatures.
  • Avoid sweets and, if possible, solid food completely.
  • Run with a hat and keep it as moist as possible.
  • Wear airy clothing. Tight-fitting shorts and shirts will make you “psychologically sweat”. Wide shorts and sleeveless shirts (singlets) are ideal.
  • Know your limits and drop out if necessary. If you have a headache, stomach problems or shivering, you should stop any sporting activity immediately. Your bib number allows you to take the underground and suburban trains to the finish line free of charge.

How to behave at the supply points

  • Please also use our two pre-race water stations at the starting line-up on Glacischaussee and on the Reeperbahn.
  • There are a total of seven water points on the course, which you will pass at kilometers 3.3 – 6.9 – 9.0 – 12.1 – 14.8 – 17.5 and 19.0.
  • Be considerate at the water points and avoid knocking over cups of water. If necessary, look for a gap further ahead – there is no need to queue up at water points!
  • Only use the water points for drinking.
  • There are showers and containers filled with water for wetting your body and head at every water point. Additional showers are available at at least four other points along the course and at the finish.
  • Use the showers to moisten your headgear or take a sponge with you and keep it moist at all times.

Stay healthy and take care of yourself!

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