How to beat the heat

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.

Pre-race

• 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.

During the run

• 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.

Behaviour at the water points

• 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!