When to Pull Out of a Race Due to Heat
During this brutally hot summer , I competed in several smaller road races (such as one mile and 5k races) with the ultimate goal of running a half marathon in October and my next full marathon in November 2023. All those summer races sucked. It’s hot there. However, like most runners, I get annoyed at the thought of quitting smoking. But how do you know when it really gets too unbearably hot to push yourself in a road race?
Inspired by my personal experience, and also by this Reddit thread of runners talking about their own critical moments, let me help you weigh the decision of whether or not you should show up at the start of a race you know will be real. exhausting or even harmful to your health . Whether it’s your first organized race or you’re a hard-nosed veteran, here’s what to consider before crashing out of a race due to heat and humidity.
Know when it’s really too hot to run
Start by checking out the guidelines for road racing organisers . If the organizers of your race have not yet canceled a race that was supposed to take place in extreme conditions, you can ask yourself to withdraw.
If the race is still running, but the organizers have indicated the possibility of a postponement , take it as a sign that even the pros are expecting the race to be tough. If so, accept the fact that this will not be your personal best opportunity.
If you’re gonna run, run slow
Let’s say the race is still on and you don’t want to use the transfer option. Consider changing your mindset on race day. There is something to be said about this race being more like a practice run with extra perks. You’ve already paid for your run, so why not run with drinking stations, cheerleaders, and a medal at the end? Even when it’s difficult, it’s safe to exercise in the heat . However, a race is not any other kind of training. When you pay to run, you want to run as hard as you can. In general, the recommendations for running in the heat come down to caution. On race day, take extra fluids and electrolytes with you for your drink breaks, and be sure to find shady spots to cool off. It also means extra rest, more focus on hydration, and a reduction in overall running intensity. (This is why managing your expectations ahead of time should be a key part of your decision to run or not.)
How to manage your expectations
It’s hard to resist the urge to speed up next to other runners, whether you’re doing it on purpose or not. It is important to be disciplined in keeping your pace slow . If you’re receptive to a competitive spirit in the heat of the moment (no pun intended), here are a few tips to help keep your intensity level under control.
When it comes to managing your expectations, every runner is different. Sounds obvious, but your ability to run in the heat depends on how accustomed you are to it. Most Texans will be able to weather the hot race better than the average Minnesotan. Check out the guidelines from the American College of Sports Medicine , but the bottom line is that the less you acclimate to the heat, the slower you should move. Exercise caution and be aware of the signs and symptoms of heat exhaustion and heat stroke .
Be honest with yourself
Perhaps the biggest mental battle is allowing yourself DNF (short for not finished). Before you even get to the starting line, decide that you are allowed to drop out at any time. Pushing through intense heat seems cool at the moment, but you might just be sabotaging yourself with heat exhaustion and heat stroke .
For most of us, running in the heat means slowing down like hell. Be honest with yourself: if you know you can’t resist the urge to run as hard as you can, then maybe you shouldn’t risk running at all.