I've signed to to a 10k race this Friday. Have done the training and finished two 10k practice runs, averaging an 11 minute mile. So I'm running at a funeral pace. My practice runs have been in cool/wet conditions.
This week, summer has decided to arrive. I ran a 5k yesterday and found the heat tough & energy sapping. I had to stop a couple of times, which I've not done before.
Now I'm beginning to panic about Friday as it'll be 22 degrees and bright sunshine. Me and 899 other runners heading out for 10k....and most of them belong to running clubs.
Help, I need advice about coping, as I'll either bottle it and not run, or come in last, along with a search party.
Written by
Teresa1632
Graduate10
To view profiles and participate in discussions please or .
You won’t be last. I can promise you that. Drink loads the day before and that morning so as your well hydrated. Make sure to take a toilet break just before the run. Then just relax and enjoy. The crowd will pull you along. There should be a water station I’m sure at the 5K mark and also at the finish line. Don’t think too much about it. Your ready.
Thanks! I hope I can make it round. The course is mostly flat, which attracts a lot of runners looking for PBs. I'll see them disappear off into the distance!
I agree: you’ll be fine. If needs be, get a hand-held water bottle and sip regularly as you go. Allow yourself walk breaks if you need them. And I’m sure you won’t be last: my pace is slower then yours! I was last on my first race (of only 2) but it was ok: I was just chuffed I’d made it round and runners are a lovely supportive group. Enjoy it x
Yea, I'm planning on a water bottle too. I didn't run last year (hadn't even completed a C25K then, I remember the race organisers asking households along the route to come out with their hosepipes and spray the runners to cool them down!
11 mph is not funeral pace, 75 mins or thereabouts is a very respectable time for a mass participation 10k. You'll be fine , and probably find you go actually quicker than you expect. All the above tips are good ones!
I looked up the finish times last year. The last person on the 10k was home in 1:06, hence my panic! Its a flat, fast course, so it attracts a lot of people looking for PBs - eek!
Yep, just drop your pace a little so that your body can manage the heat better. Also, at water stations, I drink what I need (which is never much) and then tip some water down the back of my head/back! Very refreshing! Good luck! I have a 10k race on Sunday and am already looking at the predicted temperatures and feeling a bit like you!😫 I don't particularly like running in the heat but dropping pace usually helps. Remember, most people will be slightly off their pace too, if it's hot. 🙂☀️
I wrap a buff round my wrist and use it to mop my face while running . You could soak it it with cold water before the run to cool you down. Sunglasses and a hat essential too. Have fun, you’ll love your first race.
It really doesn’t matter if you do come in last. Someone has to be and it might be a cliche but you’re ahead of all the people sat at home on the sofa! Just listen to you body. Enjoy it!
If you can, take water around with you. I recently did 10K race in heat and don’t normally take water on my 10K runs but I wish I had. That way you can take little sips and even pour some water on you if you start getting too hot. I was really glad to see drinks station half way round and stopped drank and did pour water on me. Also if you sweat a lot have something around your forehead or on you to wipe the sweat so it doesn’t get in your eyes. Again something I don’t normally do on 10K runs by myself but wish I had for the race. Good luck and have fun.
I'm running this one for a bet (and it's for charity). Also, I have a 10k run end of July for Cystic Fibrosis and this is practice to see if I can go the distance. (The race in July is even faster, with the last 10k person coming in under an hour.)
As you say, I can bottle this one if it's too much. About 4k in, the route comes within shouting distance of my front door. I can run home and put the kettle on instead. 🤣
lucky you on reaching the 10km...i am still running for 30 to 40 minutes but the heat here is 30 minimum...today 41...just drink plenty of water before you go out ...like keep hydrated all day ..then run.....you will be fine....looking forward to hearing your results...good luck
Heat worries me too. I live in Cyprus so it is a challenge. Hydrate little and often in the 24hrs before, keep water beside your bed and have some drinks during the night too. Banana 2hrs before and a bit of salt on your food too in the meals before. Go slow you will be fine. Ran a 5 k in 27 degrees the other night and realised i could have gone for the 10. Enjoy!
I'm Irish, we are not built for sun! I admire you being able to run in the heat there. When I went to Cyprus on holiday, I spent most of my time hiding in the shade, couldn't even walk in the heat, never mind run!
I did my 1st 10k event on Sunday just gone and it was hot and humid, I just took it steady and walked as I needed to, there was a water station at 3 and 7k which I took advantage of. Despite the heat, I loved it and didn't worry about being last, someone said to me the other day that being slower means you are getting better value for money as you are on the course much longer than the elite runners! That made me chuckle!
Thank you for all your support. Well, I did it! And wasnt last there was another 20 runners behind me at the finish line. Including my nephew who is an experienced runner and 30 years my junior, who came in 30s behind my time of 1.12.
I have never been so nervous in my life! But overtaking people at the 3k point gave me a boost. Plus loads of friends coming out at 4k, 5k and 7k to cheer me on.
Will I do it again? Yes. Will I be just as nervous? Probably!
Thank you to everyone who took the time to comment and advise me. It made such a difference
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
, and probably find you go actually quicker than you expect. All the above tips are good ones!
Enjoying the new running life
Not posted in a while but still running 
Tips needed for slow running
Running Resolution
Training for the 10k race
