[hlnx1]

A hot race day can wreck a goal set in cool training weather. Adjusting the plan early is usually better than fighting the heat.

• Performance in endurance events tends to decline as temperature and humidity rise
• Heart rate and perceived effort rise at a given pace in the heat
• There is no exact formula; many runners slow their goal pace and run by effort instead
• Heat acclimatisation over about 1-2 weeks reduces the impact

Read more: heat acclimatisation for athletes and hydration science.

How do you adjust your pacing when race day turns out hot?

[hlnx1]

Practical steps: start more conservatively, pour water over the head and neck, take fluids at aid stations, and wear light, breathable clothes. Pre-cooling with cold drinks or ice slurry is used by some athletes before the start.

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