Marathon Performance and Weather Conditions We dont often take into consideration running conditions and temperatures. Do you realize that the best temp to run a marathon is 55°F? At 75°F you have a degradation of 7% and at 85°F a degradation of 10%. Going below 55°F has the same effect. At 35°F, you have a degradation of 7%. Think about it, your body has to work hard to cool you down core. As your body temp increases your oxygen uptake increases, glycogen depletion is hastened and lactate levels increase. You will notice a rise on your heart rate. It is almost impossible to have a peak performance on a hot race day. Even the elite runners come in slower at a hot marathon. Take all these things into consideration when racing in heat and dont get mad at yourself for not hitting your PR. Stay hydrated, run in the shade whenever possible, stay off hot asphalt, and stop if you experience any signs of heat exhaustion: headache, nausea, chills, dizziness, faintness, muscle cramps, strong and rapid pulse, hot and dry skin, confusion. Info adapted from RRCA
Posted on: Mon, 28 Jul 2014 20:00:25 +0000
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