The temperature in London is set to soar this week, finally! However, with most people having trained for the London marathon in London’s normally cold and drizzly weather, Merrell ambassador, offers Healthy Living London readers his top tips for running in the heat. It’s thought it’ll be the hottest London marathon recorded so far, with runners being advised to ditch the fancy dress and prioritise their health. Dr. Andrew Murray knows how to prepare for the heat as he has taken on both the Sahara and the Gobi Desert as well as becoming the first person to run in 43 degrees across the Namib desert. Woah!
Dr. Andrew Murray’s Top Tips For Running In the Heat
- Acclimatise to the heat if you can. In the days leading up to the race try and be outside in the heat of the day and spend some time in a hot bath, if you are not used to running in hot conditions.
- Be hydrated prior to starting (aiming for clear or straw coloured urine) and drink cold fluid at aid stations if you are thirsty. Fluids that have electrolytes and carbohydrates are ideal.
- If hot conditions are expected, don’t overdress. I wear light coloured (white) loose-fitting clothing (from Merrell). I will also wear sunscreen and a buff around my wrist to wipe excess sweat away.
- If the conditions are hot then you are likely to be a little slower. If it’s super hot, don’t think about personal bests, but embrace the challenge of completing a marathon on a hot day. Running in a pack may stop some direct sunlight. I also try and run on the shady side of the road if there is one!
About Dr. Andrew Murray
As an athlete, Andrew has won races in some of the hottest places on earth including the Sahara Desert and the Gobi Desert. He also became the first to run across the Namib desert (featuring the highest sand dunes worldwide) in the Namibian summer. He is a brand ambassador for Merrell and a consultant in Sport and Exercise at the University of Edinburgh.
*Health Advice: It is advisable to consult with your doctor before beginning any new exercise program.