Racing in warm, humid weather means paying extra attention to the conditions and how your body responds to them. New York Road Runners Medical Director Stuart Weiss, MD, offers the tips below to help you have a great race.
NYRR closely follows weather conditions to determine whether a race should be designated an unscored, untimed "fun run" or even cancelled altogether. Runner safety is always our top priority, and we adjust our races accordingly.
• Hydrate well in the two days before the race. Your urine should be pale yellow and copious, not dark and scant. Hydrate on race morning with water and sports drinks. NYRR races have portable toilets at the start and along the course.
• Wear a hat with a brim or a visor to protect your head and face from the sun. Wear sunglasses to protect your eyes and help you avoid squinting. Apply water-resistant sunscreen to exposed areas; don’t forget ears, lips, and the back of your neck.
• Wear light layers that you can remove as the morning heats up. For example, you can remove a light jacket or long-sleeve tech shirt and tie it around your waist.
• During the race, drink fluids when you’re thirsty. As a general rule of thumb, plan to drink about 4 ounces of fluid every 20 minutes while running. Fluid stations at NYRR races have plenty of tables; if the early tables are crowded, move past them to the later tables.
• If you feel lightheaded or overheated, slow down. Visit a medical station if needed. Entering a medical station does NOT mean you’ve dropped out; most runners are able to get back in the race after having some fluids and a brief rest.
January 05, 2016Dr. Stuart Weiss
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