Video: Charlie Sproson (Mountain Run)
Running in the heat explained in simple terms. Observations on the 2018 Montane Lakeland 100 but could be useful for folks heading out for Alpine races.
- Start slowly, very slowly and build your pace patiently. You don’t get medals for PB’s to the first checkpoints…
- Pack sensibly, if you have a large pack, you’ll fill it with extras so try and use as small a pack as possible.
- Don’t carry too much extra food, it’s extra weight and you’re generally never too far away from a feed station.
- Wear a hat, ideally keeping your neck covered or carry a buff that you can soak in water and put under your hat, keeping your head cool doesn’t half help… and if you see a stream, beck or any water source dip your buff or hat.
- Keep hydrated from the off, start sipping your energy/electrolyte (our new Raw Energy is particularly good in the heat as very lightly flavoured so very refreshing) from 15 to 20 mins and then keep regularly sipping. The sodium in the drink and Sport Jellies will also help regulate core temp and also digestion but you can also take additional salt caps if required. On very hot days you may dilute down your drinks as you will naturally drink more and this helps avoid flavour fatigue.
- Nausea and headaches will pass, sip water or your diluted drink, slow down, look for shade and if you can get out of the direct sun for a while do so. It does not have to stop your race. It may take some time to feel better but generally you will and once you can start getting the calories back in you will feel so much better and feel like you have a second wind.
- Take some pictures, chat to folk and enjoy. Unless you are fighting for the podium then who cares what your time or position is, finishing is a massive achievement in its own right!