6 tips for training and preparing in the heat
The adidas Runners City Night will have the Ku’damm buzzing in the height of summer! To make sure you can handle the heat with ease and give it your all over the 5 or 10 kilometres, proper preparation is key.
With the following six tips, you can start getting the most out of your training sessions right now and lay the foundations for your perfect race amidst Berlin’s sea of lights!
1. Take UV protection seriously when training
Don’t underestimate UV rays in summer, even when it’s cloudy. Use a waterproof sports sun cream with a high sun protection factor (SPF 30 or 50) for your training – one that won’t run into your eyes when you sweat and won’t block your pores. Also protect your head with a lightweight running cap to avoid sunstroke and premature fatigue. A loose-fitting long-sleeved top can also be a good idea.
2. Try out pre-cooling during training
Don’t wait until race day. As the adidas Runners City Night starts late in the evening, you should start simulating late-evening runs now. Drink a cold glass of water 30 minutes before your run and cool your neck with a damp towel. Keep your warm-up short and light so as not to raise your core body temperature unnecessarily beforehand.
3. Make 24-hour hydration a habit
During fast 5- or 10-km runs, drinking whilst you’re running just puts a strain on your stomach. Your hydration levels are determined in the 24 hours leading up to your training session. Drink water and electrolyte drinks evenly throughout the day. Here’s a simple check: if your urine is pale yellow to almost clear, you’re starting off in the best possible condition.
4. Replenish electrolytes as part of your daily training routine
If you sweat a lot, you lose a significant amount of salts. Plain water dilutes the sodium concentration in your blood (hyponatraemia), which leads to cramps and fatigue. During your preparation, try out which isotonic drinks suit you best. A pinch of salt in your water before tough sessions helps keep your blood volume stable.
5. Recalibrate your sense of pace in summer
Stop fixating on your GPS watch. When temperatures exceed 25 °C, your body needs a lot of blood to cool the skin – which means less blood is available to your muscles. Your heart rate will automatically rise by 10 to 15 beats per minute at the same pace. In summer, train primarily based on your heart rate or how your body feels, rather than sticking to your old pace targets.
6. Establish a post-workout routine
Recovery after training ensures your performance on the Ku’damm. Immediately after your run, drink a salt-containing fruit spritzer or, for example, an Erdinger Alcohol-Free to replenish your electrolytes. Pro tip: Rinse your legs and forearms with ice-cold water straight after exercise – this constricts the blood vessels and boosts venous return.
Mental strength: Adaptation is the key to success
Crossing the finish line on the Ku’damm whilst the city is buzzing is an indescribable feeling. If it’s hot on race day, it’s not the person who stubbornly tries to force their winter pace who wins, but the one who manages their energy most wisely.
Accept the conditions, adopt a defensive race strategy for the first few kilometres, and use the energy of the crowds lining the route to give it your all in the second half!
