Tips for racing in the heat
Dear half marathoners,
we are a summer half marathon and it can get warm. To make sure you still finish healthy and happy, please follow our running tips in the heat.
Before the run
- Start drinking plenty of water the day before. And the day before! This will thin the blood, which will help you on race day.
- Get some headgear, such as a visor cap. The cap should be made of thin mesh material, ideally functional fibers. Baseball caps are too thick and cause heat buildup.
- Make sure you wear light clothing.
- Drink plenty of water the morning of the run. A cold shower before the run also helps to delay the warming of the body because it lowers the core body temperature.
During the run
- We recommend a slow initial pace (20% below the max. pulse).
- Drink water at every supply point.
- Drink only water during the run!
- Refrain from sweets and, if possible, completely from solid food.
- Run with a head covering and keep it as wet as possible.
- Wear light and airy clothing. Tight shorts and shirts already make you “psychologically sweat”. Wide shorts and sleeveless shirts (singlets) are ideal.
- Know your limits and drop out of the race if you have to. If you have a headache, stomach problems or start to shiver, you should immediately stop any sporting activity. With the help of your bib number you can take the underground and suburban trains to the finish free of charge.
Behavior at the supply points
- Please use our two supply stations at the starting line-up on Glacischaussee and Millerntorplatz.
- On the course there are water stations at KM 3.7 – 7.0 – 9.3 – 12.4 – 15.0 – 17.5 and 19.7.
- Behave considerately at the supply points and avoid knocking over water cups. If necessary, look for a gap further ahead – there is no need to stand in line at supply points!
- Use the supply points exclusively for drinking. At almost every water point there are showers and containers filled with water to wet your body and head. Additional showers are available at at least four other locations along the course and at the finish line.
- Use the showers to wet your headgear or carry a sponge to keep damp at all times.
Stay healthy and take care of yourself!