How to run in the heat: essential tips for staying safe
Warm conditions are forecast for the Big Half, with temperatures expected to rise from 19-21°C at the start to 23-26°C later in the day.
Please read the advice below to help you prepare and enjoy a safe, successful event.
Please follow our advice below to ensure you have the best experience at the Big Half.
Adapt your goal according to the conditions.
In the warm conditions forecast for Sunday, you should slow your planned pace and enjoy the unique atmosphere of The Big Half, rather than target a personal best or fast time. If you were planning to run in fancy dress, please think carefully whether that is still appropriate in the conditions.
Wear appropriate clothing
This should ideally be lightweight moisture-management clothing designed for use in warmer conditions (but remember that new clothing can chafe if it hasn’t been worn and washed).
Listen to your body.
If you feel thirsty, drink water. If you feel overly tired, slow down. If you feel unwell in any way, visit one of the first aid stations on the course. If you feel unwell before event day, please do not run – you can find medical advice to help you make the right decision on our Medical advice page.
Drink according to your thirst.
There is water available at Miles 3, 6, 9.5 and 11 plus Water Refill Stations at Miles 4.5, 7.5 and 12, and sports drink at Mile 8.5 – see the Event Guide in your LME Account for more details. Be careful not to overdrink – drinking too much water can be dangerous.
Drink, Douse, Drain, Drop
When you take water, drink if you feel thirsty, douse your head and the back of your neck, then drain your bottle by squeezing out any unused water before dropping it into one of our recycling bins. Please do not drop your empty bottles on the floor.
Use the course showers
There are showers along The Big Half course, which will. be turned on as the day heats up. Remember to run through these if you need to cool down.
Ice will be available
It will be in cups at Mile 8.5 and Mile 11 to help you cool down. We suggest using the ice on the back of your neck, under your armpits or around your groin, where possible, to assist cooling down.
Take steps to prevent chafing
Remember that, as your running clothing becomes wetter, you may experience chafing. Consider taping sensitive areas such as nipples and using petroleum jelly to help prevent chafing.
Don’t forget to wear sunscreen
You may be out in the sun for several hours, so remember to apply a good-quality sunscreen to all exposed areas before you leave home.
