Training for your first marathon in the summer heat

Magazine journalist Sammi Tapper ran her first New York marathon in November 2023. Over the course of that summer, she documented her marathon training plan for the 26.2-mile race, an intense 18-week marathon training schedule in sometimes unforgiving conditions.

Below are some of her pro marathon tips.

Managing the heat with electrolytes

Runners should not be discouraged by hot weather. It is normal to drop off in pace, because heart rates naturally increase to keep blood flowing to the skin to produce sweat, your body’s cooling mechanism.

Sweating causes a depletion of electrolyte minerals such as potassium, sodium and magnesium that bodies rely on to provide nutrients. In order to replenish these, runners are turning to electrolyte tablets, sparkling electrolyte salty water (which combats muscle cramps) or more holistic alternatives, such as flavoured tablets.

Food and fuel

Eating the right food before running can make all the difference to performance, such as protein oats complemented with a potassium-rich banana to stave off cramps.
Sports doctors recommend runners do not go for more than an hour without fuel, and one such option is an energy chew to provide nutrients, such as electrolytes and amino acids during exercise.

Storage

Runners should also consider where to keep their things whilst on the move, and one solution is a light running belt, which can accommodate essential items like keys and phones, as well as liquids and nutrients, alongside sun-deflecting shades if needed.

Footwear

Selecting the right footwear is vital. The correct shoes are unique to every individual, and essential for every successful runner.

For further marathon training tips, contact Maximum Mileage Coaching today - your ultimate online running coach.

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