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How to race a London Marathon in the heat - from the experts
With 26-degree weather looming for the big day, being prepared is essential
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The weekend is almost here, and good news: it’s set to be a scorcher, with temperatures topping 26 degrees on Sunday.
With 56,000 runners set to take to the streets of the capital, getting prepped is essential if you want to avoid heatstroke, sunstroke and indeed not finishing the race at all.
We chatted to some experts about how to get it right: Tom Bishop, a seasoned runner who broke the record for the ironman triathlon last year (previously held by Alistair Brownlee), and Sian Rainsley, a World Cup triathlon winner who has competed in the Commonwealth Games, and who is next racing in Yokohama in May.
Here’s what to know.
Keep cool beforehand
For Bishop, a key part of bossing the race is not over-exerting yourself beforehand.
“Starting with your core temperature as low as you can will give your body more chance to run in hot conditions, rather than starting hot and flustered,” he says. “Try to relax, find shade and keep your warmup minimal. Of course warming up is still important, but in the heat, you don't need to push it as much.”
What you wear matters
(Dominic Lipinski/PA)
PA Archive
Oddly enough, what you wear to run a marathon actually does matter. While it’s important not to break in your gear on race day – there’s nothing worse than realising a pair of trainers or shirt is uncomfortable and committing to wearing it for the next three hours – it’s also important to prep.
“Hot conditions will increase sweat rate and that can cause more irritation with chafing and even blisters,” says Bishop. “Find some kit you know is comfy even when damp and invest in a good pair of socks. Obviously, don't forget sunglasses and a hat to keep the sun off your face.”
A good place to start looking for this is Sweaty Betty: their running shirts and vests are airy and cool, always a plus.
Don’t rush hydration
“For running in hot conditions and marathon running, you need to be well fuelled and hydrated a few days before so you're not trying to panic drink and eat the morning of your race,” Bishop adds.
“The best way to do this is increase the amount of nutritious snacks and drinks you have but meal sizes don't need change as much – just an extra serving of rice or pasta.”
With the increased portion sizes, make sure to increase your fluid intake too. This doesn’t have to be water – in fact, fruit juices, coconut water and electrolyte mixes added to water will help, as well as isotonic drinks like Lucozade.
On race day itself, the strategy should be to “take on fluids and fuel little and often.” For Bishop, having something small at each aid-station really helps, especially in the final half of the race.
Rainsley agrees – her advice is not to rush the hydration stations. “Ensure you get all the fluid and nutrition on board you need, even if it’s busy with other runners,” she says.
“A few extra seconds rehydrating and fuelling can be what saves you minutes in the later stages of the race.”
For more information on where to find all the hydration stations - which are spaced out at three-mile intervals along the course, and offer mineral water as well as Lucozade drinks and gels - check here.
Don’t forget the skincare
(Zac Goodwin/PA)
PA Archive
Yes, the sun-cream is important. After all, you’re spending hours under the baking sun, and a sunhat only going to protect the face (and gets sweaty very quickly indeed), so invest in some good factor 50.
“You'll likely be running through the strongest point of the day,” Bishop points out. “Sunburn can cause you to heat up much faster than without it too, which can lead to heat exhaustion.”
In terms of product, Rainsley advises something “that protects your skin and feels light and comfortable to exercise in. The last two things you want is sunburn or a product that is greasy and unbreathable. dussl is my go-to!”
Pleasingly, dussl does double up as both a skincare product and a UV protector: making it a good choice for the sweat-fest of a marathon. Plus, it blocks pollution; another must in London’s car-heavy surrounding streets.
Cooling down properly is important, too
You’ve completed the race; hooray! But there’s still work to be done: namely, cooling down, hydrating, and maybe not hitting the alcoholic drinks right away. Even if your family have popped a bottle of prosecco to celebrate.
“Post race, allow your body to cool down. In all the excitement (and rightly so!) it’s easy to get carried away but you’ve just accomplished a marathon, and your body will be thankful for a few minutes in the shade post-race,” Rainsley says. “Again, rehydrate as soon as possible.”
Good luck!
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Eubank vs Benn: Fight time, undercard, latest odds, prediction, ring walks tonight
Eubank vs Benn: Fight time, undercard, prediction, odds and more
 — Novak Djokovic lost to Matteo Arnaldi in the opening round of the Madrid Open on Saturday, extending the 24-time Grand Slam winner's struggles on clay ahead of Roland Garros.
Arnaldi won 6-3, 6-4, delaying Djokovic’s search for a career 100th title.
Djokovic also lost his opener to Alejandro Tabilo at the Monte Carlo Masters two weeks ago.
It was the first meeting between Djokovic and 44th-ranked Arnaldi of Italy.
Russian teenager Mirra Andreeva reached the last 16 for the third straight year by defeating Magdalena Frech 7-5, 6-3.
The 17-year-old Andreeva, ranked No. 7, has yet to lose before the Madrid fourth round.
She reached that stage for the first time in 2023 while playing as a wild card in her second WTA main draw. Last year, her first big quarterfinals came in the Spanish capital.
“I was very, very nervous,” Andreeva said. “I still struggle to find my best tennis in Madrid. Super happy that I could manage to play consistent throughout the whole match.”
Andreeva, who will turn 18 on Tuesday, will next face Ukrainian qualifier Yuliia Starodubtseva, who defeated 18th-seeded Liudmila Samsonova in three sets.
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AP tennis: https://apnews.com/hub/tennis %23novakdjokovic)
