Cooling Tips Please!

[TailChaser]

I knew this would happen. It’s been quite cool recently but now, all of a sudden, we’re in for a heatwave. As Katnap and I are doing a hilly HM on Sunday can I have suggestions as to how to stay cool and avoid heatstroke please? I’m on the verge of chickening out after our experience of the 30 degree Cheltenham 10k a month ago 😫

[Dexy5 10 Miles]

That is hot TC. Hilly and hot 🥵 I’m sure intrepid HM runners will advise, but one thing I’ve found is I’m cooler with hair tied up and wearing a peaked cap 🧢 . Sports suntan lotion is less likely to run into your eyes. A buff round your wrist to dab off the sweat.

Hydrate fully leading up to the race. Are there enough water stations on the route? Pour water on your head as well as drink it.

There is a reason why races are usually planned for spring and autumn and I think this is it. I’m not sure I could run far in that heat. I will watch to see what advice you get.

[TailChaser Marathon in reply to Dexy5]

Thanks Dexy. I think there are two water stations but I’ll probably wear my hydration vest as well (although I’m worried it will make me hotter!). I’m looking at hats now, maybe just a visor? It seemed a good idea to sign up at the time…

[Dexy5 10 Miles in reply to TailChaser]

A sun visor won’t stop you getting sunstroke as the sun will still be beating on your head. So a white hat is better.

[TailChaser Marathon in reply to Dexy5]

Thanks for that Dexy. I’ve ordered a white runners cap that should be with me in time for trying out with (not) parkrun. I think I’m slowly getting a plan together 👍

[Dexy5 10 Miles in reply to TailChaser]

Very smart TailChaser. We will be rooting for you both. 🏃‍♀️🏃‍♂️☀️

[TailChaser Marathon in reply to Dexy5]

Thank you 🙏 We just got an email and they’re organising ice lollies at 7 miles and have asked the villagers to come out with their hoses! 😁

[Dexy5 10 Miles in reply to TailChaser]

Ice lollies sounds a great idea! I hope the hose pipes are on spray rather than jet wash! It sounds like they are thinking of your welfare anyway.💦🏃‍♀️💦🏃‍♂️💦

[TailChaser Marathon in reply to Dexy5]

Yes, very relieved to see that. They said it’s nearly always a scorcher.

[AlMorr Half Marathon]

Great advice from Dexy5, it's a pity this isn't a virtual HM, if it was you could run when the temperature is 14C, not 29C/84F, drink plenty of water to avoid dehydration if it is going to be that hot.

[TailChaser Marathon in reply to AlMorr]

They’ve got us starting at a silly time as well Al, because of the waves. My start time is 9:48 so I won’t be done until after midday! As you say, hydrate, hydrate and more hydrate!

[cheekychipmunks Half Marathon]

Gosh I don’t know TC, we know how uncomfortable it was at Cheltenham and that was only 10k. 🥵

Dowse yourself in water regularly, add electrolytes to your drinking water to replace lost salts, walk the hills (much as it might pain you!) ….. drop down to 10k if there’s an option to …. I’m sure you still want to run don’t you?

Whatever you do, stay safe and good luck! 🥰

[TailChaser Marathon in reply to cheekychipmunks]

Thanks cheeky. I’m thinking of Jeffing it. I probably won’t go much slower. No option for shorter distance unfortunately. Definitely getting some electrolytes, I think that may have been part of the problem at Cheltenham. It’s just a bit scary atm. 😟

[Tasha99 Marathon]

Lightweight light coloured running cap 🧢

[TailChaser Marathon in reply to Tasha99]

Thanks Tasha, I wondered if a lighter hat would be better. Would you go for hat over visor?

[RunWillie Metric Marathon in reply to TailChaser]

TailChaser go light coloured cap. I’ve got my eye on a Ciele one for our summer heat 😎

[Tasha99 Marathon in reply to TailChaser]

Visor still lets the sun onto your head. No good for me.

I have this in white but I certainly didn’t pay £14 delivery!

salomon.com/en-gb/shop-emea...

[TailChaser Marathon in reply to Tasha99]

Done. Thank you Tasha and RunWillie . I’ve ordered this one as I can get it really quick to practice with: amazon.co.uk/TrailHeads-Wom... hope the link is shorter than what I’ve just pasted!) So glad I did this post as it’s calming me down and helped me get a plan together 👍

[Tasha99 Marathon in reply to TailChaser]

Perfect!

[Irishprincess Administrator Half Marathon]

Yikes! Typical isn’t it? I once ran a 10K race in that temperature. I did it very slowly needless to say 🥵 but I have a few tips.

I usually soak my whole head in water on really hot days as this reduces the body temperature but obviously it doesn’t last so if you can do that again (maybe at the water stations) that will help enormously. You could also buy one of those ice towels to wear around your neck. I saw these in a garden centre the other day and thought how good it would be on a hot run.

I’m still not sure about the hat thing. I wear a peaked hat on hot days but usually end up taking it off and it’s much cooler without. A vizor might be better rather than have your whole head covered.

You could also take a couple of wet buffs, one for around your neck and one tied around a wrist to mop up your face and cool you a little. I take one to bed with me on hot nights and end up looking like a Victorian swooning lady with it laid on my forehead but it does work! (Mr IP is very understanding 😂)

If you have an ice box then take your own iced towel with you for the end of the race. Just soak a small towel in water and stick it in the freezer overnight. Wear it around your neck. My husband did this for me after that hot race and it was just the best feeling ever even if I did look like a boxer!

I’m sure you’re already on the case with the usual - water, electrolytes, sun cream, sunglasses. If there are trees then head for those or at least the shady bits if you can.

I’m sure they’ll have those water showers along the way too🤞

I can’t think of anything else TC but good luck and we’ll all be thinking of you 🍀

[TailChaser Marathon in reply to Irishprincess]

Hat sorted IP. Ive got dark hair so decided (with help from the lovely HU) that a cap was probably the best bet. I love the idea of the ice box though, I’m going to definitely give that a go. We’ve got some bar towels that will be great for that. We go through a few villages so hopefully there’ll be a few people armed with water pistols 🤞🤞Katnap and I will be back with a report once we’ve recovered. There is an awesome medal to look forward to so that will spur us on 🤗

[Irishprincess Administrator Half Marathon in reply to TailChaser]

Even better, just think of the bling! 🏅

[GoGo_JoJo Ultramarathon]

I prefer my visor that way you get the best of both worlds.

Hydrate, Hydrate, Hydrate but include electrolytes.

Slow down.

Most importantly...and most difficult... don't dwell on it. The more you say "I'm so hot" to yourself the hotter and worse you'll feel. Either try to not even think about it or choose "what a beautiful day" instead. Don't think about how sweaty you're getting, think instead "isn't our ability to cool our bodies like this amazing, look how efficiently my body is doing its job" we are the only animal that can sweat so efficiently to cool our whole bodies. This is actually what it's designed to do. If you're sweaty it's doing a great job. 👍🏻😁🤞🏻

[TailChaser Marathon in reply to GoGo_JoJo]

I’m really good at being sweaty Jo, no problem there 🤣Thank you, that’s some brilliant advice. I’ve decided that I’m definitely going to Jeff, not just to conserve energy and make myself slow down but also it will be a distraction counting down to the next walk break. I’m not the best at positive thinking but I will certainly do what I can 👍

[misswobble Marathon]

Be sure to hydrate well BEFORE the event too.

I wear a baseball cap. I take a man's big cotton hankie or two for blowing, and wiping my face and neck. Towelling wrist band too

Good luck!

[TailChaser Marathon in reply to misswobble]

I have a big bottle of water next to me now misswobble 👍 Thank you 🙏

[Windoze Half Marathon]

Ice bucket challenge?? 🤣🤣🤣🤣

[TailChaser Marathon in reply to Windoze]

For 2.5 hours?! 🤣

[Cmoi Marathon]

Something I read on here or Strava, can't remember, was to part-freeze your hydration pack, which sounds like a good idea to me. I'd also suggest you take a small water spray so you can mist yourself.

If you're actually running at higher altitude, rather than just a course with ups and downs, remember it could well be cooler anyway.

I might be in a similar position this Sunday if I enter a trail race that's taking place about an hour from here. Need to check the weather forecast and my energy levels!

[TailChaser Marathon in reply to Cmoi]

Good luck to you Cmoi. No, it’s just hilly, not mountainous. Just the rolling hills of where Warwickshire meets the Cotswolds. Very pretty though. I like that idea about freezing the hydration packs, thank you, I will give that a go too 👍👍👍