🌡️ Running a Marathon in the Heat: Hacks That Actually Work

If Berlin taught us anything this year, it’s that you can’t always count on cool race weather. Race day can surprise you. Chicago, New York, even Boston have all served up some scorchers in the past. So what do you do if the temps spike on marathon morning?

🧊 Pre-Race Prep

• Pre-cool your body: 10–20 minutes before the race, lower your core temp. Some runners use ice vests, but you don’t need fancy gear. A frozen sports drink, an ice pack down your shirt, or even a popsicle will do the trick.
• Train a little in the heat: If you live in a warmer climate, this happens naturally. But even a few hot runs before race day can help your body adapt.
• Hydrate smart: Don’t just guzzle water, add electrolytes so you’re not flushing everything out. Aim to sip consistently in the days before the race.
• Dress light: Go for light-colored, moisture-wicking fabrics. A sweat-wicking hat can help keep the sun off your face. And yes, sunscreen is part of the uniform.

🏃 During the Race

• Apply cold where it counts: Ice on your neck, wrists, and even tucked under your hat cools blood flow fast. If you see volunteers handing out ice, take it!
• Douse yourself often: Pour water over your head, back, and arms at aid stations. Evaporation helps regulate core temp. (Don’t worry if you end up looking like you jumped in Lake Michigan… it works.)
• Run by effort, not pace: Heat makes every step harder. A 9:30 mile in cool weather might feel like a 10:00–10:15 in the heat, and that’s okay. Adjust early so you don’t blow up at mile 18.
• Find shade & wind: Hug the shady side of the street when you can. And if there’s a breeze, lean into it for a mini cool-down.
• Keep gear minimal: The less you’re carrying, the less trapped heat. Leave the heavy belts and dark layers at home.

🧠 Mental & Safety Tips

• Listen to your body: Dizziness, nausea, goosebumps in the heat… those are red flags. Don’t push through them. Stop at medical if you need to.
• Adjust your goals: Hot days aren’t PR days. Be proud to finish strong and safe, even if your time is slower.
• Remember, everyone’s in the same boat: The heat is the great equalizer, pros and first-timers are all dealing with it.

✨ My Take

I’ll be honest, I’d rather run in 40° than 80° any day. But some of my proudest finishes were on hot days, because I had to be smarter, not just faster. If you go in with the right mindset, hydrate like it’s your job, and use every cooling trick available, you’ll not only survive the heat… you’ll beat it!

🔥 So, if you wake up on race day and the forecast is hotter than you’d hoped, don’t panic. Adjust, adapt, and remind yourself: finishing strong in tough conditions is its own kind of victory.