Run Norwich

Advice for runners and spectators in the event of hot race day temperatures

With the recent heatwave and conditions across the U.K., we wanted to issue some advice to our runners and spectators ahead of race day.

Temperatures are set to cool this week, with early forecasts predicting a race-time temperature of 21-23 degrees celsius (this is set to be cooler than the conditions during the 2016 race).

Nonetheless, this year, we’re ready for a hot one and we’re taking extra precautions to help you enjoy the day:

These include:

A new water station, available in the Race Village for runners pre-race.

More water at our water stations, with extra-staff allocated to man them. There will be four water stations on the route – one at the start, one at the finish, and two along the route (Carrow Road & Bishopsgate)

Volunteers at Cheer Zones along the route will be equipped with emergency supplies of water.

There are also a number of steps you can personally take – as a runner or spectator – to ensure that you are race-ready.

We’ve listed some of these below, but if you have any concerns, then please ensure you consult the advice of a medical professional. Please remember: you are responsible for your own safety.

Advice for runners:

Hydration is key! Don’t wait until race day – start on your hydration from the Friday night of race weekend. Sipping water every 30 minutes will not over-load your system, as the body will reject it through the normal process. The clearer your urine the more hydrated you are. Avoid too much caffeine and alcohol, as they’ll dehydrate you. Be smart – your body will not recover from a Saturday night binge by 9.30am Sunday morning, however much water you drink. Avoid sugar-laden energy drinks, as well. They might give a quick energy boost, but water is what you need for this weather. Be careful not to over-drink though, as you can become seriously ill.

Consider carrying an additional water bottle with you during the race. While we’ll have four water stations available (one at the start and finish, and two on the course), your own personal supply is always a good idea. There are many types of running belts and hydration packs available to purchase – Jarrold Intersport are offering Run Norwich runners 15% off.

Re-evaluate your race goals. Consider a lower run pace and finish goal. Perhaps make it your goal to soak up the sights, sounds and race day atmosphere (which is always electric!), rather than gun for a personal best. There’ll always be another year to beat it!

Run by feel or perceived exertion level, rather than pace. If a run feels harder, it is hard regardless of your pace. Don’t worry about what others might think. The important thing is that you are safe. If you are in any discomfort or pain while running, take it easy for a bit. Stop and talk to your nearest marshal is problems persist.

Wear loose fitting, tech clothing that wicks away sweat and dries quickly. This might the time to rest your beloved cotton running t-shirt!

Baz Luhrmann wasn’t fooling around when he implored us to “Wear sunscreen.” Ensure you use a waterproof, high-factor lotion and apply liberally. Also, wearing a light hat or visor and/or sunglasses is a good idea.

Avoid getting sunburnt in the days before race day. Injured skin loses its ability to sweat, making cooling less efficient.

Examine any medications you may be taking because some can increase your sensitivity to heat.

Ensure your medical details are filled in. These need to be filled in on the reverse of your bib number.

Advice for spectators:

Wear sun-cream, and ensure you stay hydrated.

Wear a hat/visor to cover the face, and sunglasses.

Choose to spectate from an area that is in the shade, or have breaks from direct sunlight.