HOW TO SURVIVE THE HEAT

Trail Running's very own Dr Andrew Murray has some wise hot weather words for us 

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 with Merrell, and a consultant in Sport and Exercise at the University of Edinburgh. Here's his advice for running in the heat:

1) Acclimatise to the heat if you can. In the days leading up to the race, try to 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.

2) Be hydrated prior to starting (aiming for clear or straw-coloured urine) and drink cold fluid at aid stations if you are thirsty.  Fluid that has electrolytes and carbohydrates are ideal.

3) If hot conditions are expected, don't overdress. I wear light-coloured (white), loose-fitting clothing. I will also wear sunscreen, and a buff around my wrist, to wipe excess sweat away.

4) 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, while I also try to run on the shady side of the road if there is one!

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Photo credit. Merrell UK/ sandbaggers