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Stay Safe in the Heat

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.


Dr. Stuart Weiss


July 25, 2016

Warm-Weather Running Tips


As heat and humidity increase, so too do the risks of heat-related medical issues. Review the following guidelines from NYRR, and stay safe during your warm weather training runs and races.

January 05, 2016

Cold-Weather Running Tips

Dr. Stuart Weiss

Sub-freezing temperatures require some changes of plan for your regular runs and for racing. Following are some helpful tips for staying safe if it’s cold, damp, and/or windy out. With the right clothing and adequate precautions, even single-digit weather can be comfortable for runners.

August 09, 2012

Listening to the Body

Dr. Norbert Sander

Whether you have aches and pains after increased mileage or fatigue from an overly busy schedule, your body might be trying to tell you something. Listening to warning signs can help you avoid injuries.

August 09, 2012

Cooling Down

Gurjeet Chadha

After a run, walk for a few minutes to let your body cool down. Cool water—or better yet, an ice bath—can help muscles recover and prevent common injuries.

August 09, 2012

Core & Strength Training

Mike Keohane

Coaches and health experts agree that full-body conditioning is vital for runners, both to prevent injuries and to maximize performance. Whether you do just a few strength exercises or a full weight-training regimen, you’ll benefit from a balanced approach.

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