May is considered a beautiful season by many people, not too cold or too hot, with temperatures in the 20s, making it perfect for travel and outdoor activities. However, for many marathon runners, this temperature is honestly a bit high.The exciting events held at the end of last month, such as the Yangzhou Marathon, Shanghai Half Marathon, and London Marathon, attracted the participation and attention of many running enthusiasts, but they all had the label of 'high temperature.'

A rescue video of a runner who fainted during the Yangzhou Marathon went viral online; due to the hot and humid weather, more than 20 runners in the Shanghai Half Marathon were sent to the hospital. The star-studded London Marathon also faced high temperatures, becoming the hottest London Marathon in history, with dozens of participants collapsing from heat exhaustion and being carried off the course by volunteers and stretchers.

For some runners aiming to set a new personal best (PB), the weather is crucial. So how should runners tackle high-temperature marathons? How can they avoid heatstroke, exhaustion, and fainting?

————

Why is a temperature in the 20s considered hot for marathons?

A temperature of 17-25 degrees Celsius feels quite comfortable for the body. The season of blooming flowers is undoubtedly the most beautiful time of the year, but this refers to the comfort temperature when the body is at rest. For long-duration, high-intensity activities like marathons, a temperature in the 20s is actually quite hot.

During running, the body generates heat at 8-12 times the rate it does at rest, or even higher. So as long as you start running, you'll feel quite hot. At a temperature of 5-10 degrees, if you're standing still and lightly dressed, you'll feel cold, but once you start running, you won't feel cold at all. The heat production and heat dissipation balance out, making running at this temperature feel very comfortable.

In events like the Yangzhou Marathon and Shanghai Half Marathon, many runners fainted due to the heat. Both events had temperatures in the 20s, which may not seem high, but the high humidity made it difficult for some runners to adapt, likely leading to mild heatstroke.

According to the Australian Sports Medicine Association's heatstroke risk classification, temperatures of 20-25 degrees already pose a low to moderate risk of heatstroke. This means that high temperatures are not the only necessary condition for heatstroke; fatigue, weak physical condition, and tight clothing are also common causes.

————

Why is it easiest to have accidents in high-temperature marathons?

Running a marathon in scorching heat is no easy task. If you pay attention to marathon incidents, you'll notice a pattern—most accidents occur in high-temperature conditions.

High temperatures cause the body to sweat profusely, and if water and electrolytes are not replenished in time, endocrine disorders can affect self-awareness and judgment, leading to dangerous situations like confusion and loss of balance.

For marathon runners, the optimal race temperature is around 10-15 degrees Celsius. A survey of professional marathon runners found that running in 32-degree weather slows the pace by more than 17 seconds per kilometer compared to the optimal race temperature.

Therefore, many runners who insist on maintaining their target pace despite the high temperatures are likely to overexert themselves, leading to unnecessary accidents.

————

How can runners prevent heatstroke, exhaustion, or fainting?

1. Pay attention to the highest temperature of the day

Check the weather forecast for the race day. The lowest temperature is often around 10 degrees, and many runners feel cold in the morning and wear more clothes. However, temperatures can quickly rise to the 20s after sunrise. Wearing too much during the race will make you feel unbearably hot. The correct approach is to wear more if it's cold in the morning, but remove the extra layers before the race starts and store them in your race bag.

2. The cooler the running gear, the better

The popularity of compression gear makes many runners feel like they have superpowers when wearing it. However, compression gear is not that magical. If it really had such miraculous effects on performance and fatigue prevention, why don't African runners wear it? Wearing too much compression gear in this season can hinder heat dissipation. Shorts, short sleeves, and vests are enough. If you must wear compression gear, limit it to compression socks or leg sleeves.

3. Take proper sun protection measures

If it's sunny, pay attention to the strong sunlight, which can raise your body temperature and affect your vision. A hat and sunglasses can effectively block the sun and help prevent sunstroke, a severe form of heatstroke. Additionally, wearing light-colored clothing is more beneficial than dark-colored clothing. These are common sense.

4. Learn to use cooling sponges

Many runners only know to hydrate at aid stations, but aid stations often provide cooling sponges as well. Water-soaked sponges are an important cooling tool in hot weather. Use the sponge to wipe your face, neck, shoulders, and armpits—areas with high blood flow. The evaporation of water from these areas can significantly cool you down and alleviate discomfort.

5. Enter every aid station and hydrate regularly

For most amateur runners, it's essential to stop at every aid station, but don't drink too much at once. Drink 200-300ml of water or sports drinks each time, about 2/3 of a paper cup or one full cup, and do so frequently. In the first hour of the race, you can drink plain water. After the first hour, as sweating increases and salt loss becomes significant, you must replenish electrolytes with sports drinks. Salt tablets, energy gels, and food also contain salt and are important sources of salt replenishment. You can take one energy gel and 1-2 salt tablets every 8-10 kilometers.

6. Enhance training to improve heat tolerance

Humans have a strong ability to adapt, known as heat acclimatization. If you've signed up for a marathon after May, start preparing in advance. Try running at the hottest time of the day, not just in the morning or evening. Additionally, increasing your running training and improving your physical fitness are fundamental ways to prevent heatstroke.

————

Conclusion

In high-temperature marathons, your mindset is also crucial. In hot conditions, many runners exhaust themselves early on trying to maintain their pace. For a long-distance, high-energy-consuming sport like a marathon, this is irrational.

Staying rational and slowing down in high temperatures is a completely acceptable long-distance running strategy. Avoid pushing yourself too hard in a marathon; if you're not feeling well, it's better to withdraw from the race. Even professional athletes have struggled in high temperatures, so as amateur runners, we should be even more cautious.

Images in the article are sourced from the internet. If there is any infringement, please inform us for removal.