Dear half marathoners,

This is a summer half marathon and it can get warm. To ensure that you still reach the finish line healthy and happy, please follow the tips below.

Start drinking more water on the days before your run. This will ‘thin’ the blood and relieve the cardiovascular system.
Get yourself some headgear, e.g. a peaked cap. This should be made of thin mesh material, ideally functional fibres. Baseball caps are too thick and often lead to heat build-up.
Use sun cream with a high sun protection factor (SPF 30 or higher), even on cloudy days.
Be sure to fill in the required information on the back of your race number so that you can receive the best possible help in an emergency.
Make sure you wear light, breathable clothing made of functional material. UV-protective textiles can provide skin protection in addition to sun cream.
Drink plenty of water on the morning of the run. A cold shower before the start can help to lower your core body temperature slightly.
Avoid alcohol the day before – it dehydrates the body and puts a strain on your circulation.
Make sure you get a good night’s sleep the night before – it improves your heat tolerance.

Run at a steady starting pace (approx. 20 % below your maximum effort).
Drink at the first water point – not just when you feel thirsty.
Avoid sweet drinks as they can cause nausea in hot weather. We recommend drinking mainly water in high temperatures.
Avoid sweets and, if possible, solid food during the run.
Run with a hat and keep it as moist as possible.
Wear airy clothing. Tight-fitting shorts, long trousers and shirts often make you ‘psychologically sweat’. Wide shorts and sleeveless shirts (singlets) are ideal.
Avoid direct sunlight during walking breaks: seek shade.
Watch out for warning signs from your body: headaches, dizziness, nausea, goose bumps, shivering or confusion are serious symptoms. In such cases, stop the race immediately.
Your race number allows you to take the underground and suburban trains to the finish line free of charge – if in doubt, don’t hesitate to make use of this offer.

Please also use our two pre-race supply stations on the Glacischaussee (pre-start area) and on the Reeperbahn (start area).
There are a total of seven water points on the course, which you will pass at kilometres 3.3 – 6.9 – 9.0 – 12.1 – 14.8 – 17.5 and 19.8.
Behave considerately at the supply stations. Avoid knocking over water cups. If necessary, look for a gap further ahead – there is no need to queue at water points!
Don’t just use the supply stations for drinking: there are showers and water-filled containers 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 these showers to cool down or carry a small sponge with you, which you keep damp and press regularly over your head or neck.
Avoid using ice-cold water directly on your chest or back, as this can put a strain on your circulation. Better: moisturise your arms, legs and neck.

Stay healthy and alert throughout the race – good luck!