Running in the Heat and Humidity (especially at SCMM Mumbai)


First the great news, humidity on 20th Jan 2013 is forecasted to be around 55% at start and will go down to about 50% around 10-11am. This means that the body’s natural cooling mechanism of sweat evaporating from the skin surface will be functioning well. The other ok news is the lower temperature forecast of around 22C at start but rising to 25C around 10-11am (the lowest being 21C around 8am). To most this temperature may sound really good but as you run you will soon find your body core temperature rising significantly especially if you are pushing your pace.

One of the best strategies for managing heat is to acclimatise to it. For most runners coming from warmer zones (and of course Mumbai runners) this is already taken care of. However for people coming from colder zones (like North India) this is a big issue since most training has been done in brutally cold weather. Although it is a little late, if you go out for runs over the next few days, do them during late morning/noon when the sun is out and temperature is warmer.

Here are some steps you can take to help manage the heat irrespective of how acclimatised (or not) you are –

PRE-RACE PREPARATION:

  1. Although coffee is a good stimulant but it will also cause an increase in body temperature. So if you don’t really need your morning boost, avoid it.
  2. Try to wear the minimum possible clothing and make sure it is breathable (dri-fit/coolmax/play-dri etc). Running singlets are strongly advised. The same goes with lowers, shorts are good. The logic is to expose as much skin to allow a larger area for evaporative cooling. If you are worried about “losing your fairness” then probably you have chosen the wrong sport 🙂
  3. Avoid any sort of compressive clothing or form fitted clothing. Slightly loose clothing is recommended. This will prevent sweat from getting trapped between the skin and cloth. The looser clothing allows air to circulate between the skin and clothes.
  4. Also ensure that the upper is white or of a lighter colour so that it reflects heat. Avoid black, it’s a heat magnet !
  5. The body tends to lose a lot of heat through the head. Even a very efficient dri-fit running cap will interfere with this. However some eye/face protection may be required – either use running sunglasses or use a visor only cap (which leaves the head exposed).
  6. If you have been having anti-inflammatory medicines (crocin/brufen etc) or plan to use them before or during the race – please be advised that they can interfere with the body’s ability to retain sodium. My advice is to refrain from such medicine at least 3-4 days before the event. DO CHECK WITH YOUR DOCTOR BEFORE DISCONTINUING ANY MEDICINES.
  7. Start building on your hydration reserves at least 2 days before the event. Either use a ready-made drink like gatorade/enerzal on the 18th and 19th (about 1.5 litres each day + plain water) or make your own drink (50:50 diluted sugar-free juice with a pinch of salt added).
  8. Continue hydration (gatorade or homemade mix) on race morning till about 1 hour before start. Let the excess fluid drain through the system and then start hydrating again about 10min before start.

DURING THE RACE:

  1. Consume about 600-700ml fluid for each hour of running. Either a gel/water combo or a gatorade/enerzal mix.
  2. Pour water over your head and down your back at water stations. This year there will be water sponges also available, use them over your head, face, legs, etc.
  3. Look for shade and try to run under it as much as possible along the route.
  4. If you find the heat really unbearable make adjustments to your pace, since the faster you try to run the faster the heat will build up.

RunIndiaRun

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About Sandeep

Consultant, Mentor, Headhunter & Leadership Evangelist.

Posted on January 16, 2013, in Hydration, Mumbai Marathon, Running General and tagged , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. Hi Sandeep,

    Great blog thanks very much for sharing!

    I run a blog for runners here in the UK and we get a lot of runners wondering how to best prepare for marathons in hot countries.

    I would love to interview you for my website as you obviously have a great deal of experience and good advice in this area!

    Let me know if you’d be happy to join me on a short Google Hangout, which I’ll ultimately use on my blog.

    I look forward to hearing from you,

    George Anderson

  2. Again a wonderful and informative blog.. Thanks for your advice .. RUN INDIA RUN

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