Should I attempt a 10k race on a hot day?

[Lorraine3]

I’ve been excited about doing my first 10k race - the British 10K in central London on Sunday - but am so worried about the hot weather, the forecast is for 25 to 26 degrees. When I signed up I was expecting a normal British summer and not the heat wave we’ve had. I much prefer to run when it’s cool so usually go out early morning. I am in my early 60s and find high temperatures hard to cope with. So should I do the race or not? Am I just being a wimp giving in when it’s hot or is this a genuine problem for women my age?

[O505k Graduate10]

Not sure if coping with heat is a particular problem for women or not. If you do decide to go wear a hat, take water 💦 and maybe take some walking breaks. Don’t attempt a record breaking run.

Good luck if you decide to go.

[Lorraine3 in reply to O505k]

Thank you for your advice. I’ve got my water bottle ready and there are plenty of water stations on the route. I’ll be happy with just getting round!

[Pippayoungart]

I don’t deal with heat well either. But if you’re attempting 10k in the first place, you’ve obviously got grit! How would you feel if you decide not to go for it? Would you feel a sense of relief? Or would you be slightly kicking yourself for not giving it a go?

What is the worst that could happen if you did have go? If you found it too much, could you drop out halfway through - how would you feel about that?

[Lorraine3 in reply to Pippayoungart]

Good advice, thank you. If I start I will be determined to finish even if I have to walk but I’d make sure I run over the finish line!

[Sadie-runs Graduate10]

This weather is messing up so many of our running hopes and dreams. 😕 But, you could do this sensibly. Wear a hat, electrolytes in your water bottle, and taking LOTS of walking breaks - everyone will in this heat, rest assured. You just have to be very mindful of how you are feeling and act accordingly. I find soaking a Buff in cold water and wearing around my neck very helpful too. xxx

[Lorraine3 in reply to Sadie-runs]

Thank you for great advice. I hadn’t thought of the wet buff so thank you so much for suggesting that - I think that will make a huge difference. I used to teach in a classroom with big windows facing due south and wore a wet cloth around my neck - not attractive but it worked!

[Sadie-runs Graduate10 in reply to Lorraine3]

It really does help! Good luck, hope you have a fun race. And DO walk whenever it gets too much, walk and sip electrolyte water. 👍 x

[Lorraine3 in reply to Sadie-runs]

I managed the 10k thanks to all the generous advice on this forum but I think the wet buff idea was a life saver. I remembered that my local garden centre sold a product called Cool Touch Ice Towel. It’s made of micro fibre, you wet it, squeeze out excess water and it stays cool for over 2 hours. And it really works! I wore it draped around my neck and don’t think I could have managed without it. So thank you again for your suggestion. My time was 1 hour 19 and a half minutes. I’d hoped for nearer to 1 hour 10 mins but it’s something to improve on.

[Sadie-runs Graduate10 in reply to Lorraine3]

Yay! Well done Lorraine! x

[Tasha99 Graduate10]

Wear a ventilated cap and maybe sports sunglasses. Pour water over you a lot and run/walk it. No need to run or go for a PB pace.

[Lorraine3 in reply to Tasha99]

Will definitely run/walk and at least the next 10k will be a PB! Thank you for your advice.

[Tasha99 Graduate10 in reply to Lorraine3]

A white cap too 💪🏽

[pinkaardvark Graduate10]

It can seem hard in the heat but it's easy for the fears to overwhelm us. I did a 10k last week in 29c at 10:30 and found it a struggle but there was a 70yr old lady who did it in sub 50mins. 24-25c actually sounds like a typical English summers day so if you take the precautions mentioned you will be fine. Could you walk 10k on a sunny day? If yes then you likely can run most of it. There may be lots of shade and there will be water stations plus 10k isn't actually that far really 😉

[Lorraine3]

Thank you for your reply. Yes, I can definitely walk 10k. That sub 50 at 70 is amazing! Not too sure about the shade in central London but if there is any that’s where I’ll be!

[Realfoodieclub Graduate10]

My last HM was in the heat. I slowed right down. Made sure I had plenty of water and took extra and poured it over my head. I had always avoided doing that for fear of getting my shoes and phone wet but it made such a difference to how I coped with the heat and it dried off really quickly, it is worth keeping that on the back burner in case you get too hot. Hats are good but when I start to overheat I have to take mine off for a little while to let my head feel some fresh air and breathe (well you know what I mean). I think the brain has a really good ability to let you know what you need so if your feeling the heat slow down and listen to what you might do to make yourself feel more comfortable whatever it is go with it. Walk if you need then when you have finished a good shop bought or homemade electrolyte drink to replenish. Good luck. I saw them getting ready to put the barriers out yesterday looks like a lovely route.

[Lorraine3 in reply to Realfoodieclub]

I’m hoping that the sights to see on the route will take my mind off how I’m feeling. I’ll probably be window shopping! Thank you for your help and advice.

[Irishprincess Graduate10]

I hate the heat too but I've run a few races in high temperatures and now I don't mind them so much.

Maybe a tad late but drink lots of water today, no alcohol tonight.

Soak your head totally in water before you run (this reduces your core temperature).

SaskAlliecat gave a great tip in one of her posts about soaking a buff and tying it loosely around your neck. It worked a treat for her.

Take walk breaks. Lots of people will and slow your pace down. If you can, try to run in the shade. Don't go for a PB 😰

If someone is going with you give them some wet towels that you've put in the freezer tonight and take them to the race in an ice box. When you've finished put the towel around your face and neck - it's nirvana ☀️😎🤗

My husband did this for a hot race I had last year and it was the best feeling and something you can look forward to during the actual race!

Enjoy the whole thing and just remember the bling 🙂 You'll be fabulous 🙂

[Lorraine3 in reply to Irishprincess]

I’ve sorted out something similar to a buff to have wet around my neck. It actually says that it stays cool when wet so I’m hoping it lives up to this claim. Thank you for your reply and advice

[Lorraine3 in reply to Lorraine3]

The wet cloth really worked. I bought a Cool Touch Ice Towel from my local garden centre and it stayed cool for the whole run. Thoroughly recommend it.