And if the marathon wasn’t difficult enough, a sudden spike in temperature makes training a whole lot harder, and potentially quite dangerous if you don’t know how best to cope. But no matter the weather, taking part in a long-distance event like the London Marathon takes months of strength and dedication to achieve your goal and the phrase ‘poor preparation predicts poor performance’, is easily true when you do not understand how best to prepare.

As the heatwave continues to settle over most parts of the UK, marathon runners will be thinking how best to streamline their training regime until then.

Fitness and training experts, Nuyoo have therefore put together some important tips on how to prepare for the London Marathon in the heat.

Photo credit: bikeworldtravel/Shutterstock 

Protect your skin from the rays

You may have already considered applying sun cream before you hit the streets of London, even if the temperature was considerably lower, as spending that much time in the sun can still cause you to burn and dehydrate. But with more than a 10-degree difference, wearing sun cream is essential, and you will perhaps need to buy something a little stronger, and one that lasts anywhere between three to six hours. You may also consider buying a waterproof brand so it is less affected by sweating over a long duration.

Your expectations may need to change

Before the sudden heatwave, you may have set yourself a goal to have completed the marathon in a certain time and like any professional athlete, you want to show you can achieve something great if you put your mind to it. But, the weather can dictate your performance. If this is your first race, perhaps forget your time goal, and just take it as it comes. At the end of the day, you want to finish the race, and not collapse mid-way through. Nick Anderson of Running with Us, and a Cancer Research UK coach for the marathon has commented that ‘it if’s super-hot, don’t think about personal bests, but embrace the challenge of completing a marathon on a hot day’. After all, that will be an achievement you will cherish forever.

Photo credit: Ms Jane Campbell/Shutterstock 

Hit the heat beforehand

The Met Office has predicted that the heat is to stay. So what better way to get used to the heat before a marathon than by facing it head on. It’s always a good idea to try and acclimatise, and to be outside in the heat of the day, to understand how your body copes. This is something most runners and athletes do before trying events in tropical and desert like countries. Another easy way to get used to the soaring temperatures is by spending long periods of time in a hot bath.

Drink less, but often

Ironically during a race, you would think that drinking litres of water in a shorter space of time to keep yourself hydrated is the ‘done thing to do’. WRONG. The trick is to drink little, but often, and experts recommend at least every, one to three miles at the very minimum. Also, contrary to how thirsty you may feel for water, only drinking H2O will result in your body losing salts, but not replacing them. Choose a sports drink with plenty of electrolytes and carbohydrates to keep your levels balanced. Also, it will ensure your muscles do not cramp and hit that ‘wall’ in the race, which discourages you to continue.

Photo credit: Michaelpuche/Shutterstock 

Eat and drink plenty before the big day

Stay clear from caffeine and alcohol before the race, as they can dehydrate you. Some fitness experts claim that some people find it difficult to sleep and recover prior to the race if these levels are too high. Not to mention, your body needs between three and three and a half litres of water every day before the race. The most important days to keep on top of your water intake is Friday and Saturday. And although caffeine is not advised beforehand, some runners like to have caffeine based drinks during the race, to give them a quick ‘high’ and boost of energy.

Finally…

Enjoy the race, but listen to your body

The beauty of the London Marathon is you can take just as long as you need to complete it. Anything from seven hours to eight days, the purpose of the race is to enjoy it, and to accomplish something you would never have put yourself forward to do. Similarly, you are running for a charity of your choice, perhaps one close to your heart, and you may be dressed up to mark the occassion and really pull all the stops out. The most exhilarating part is crossing the finish line, but before you reach the Mall, thousands and thousands of supporters will be lining the streets to support every individual they see.

Hugh Brasher, Virgin Money London Marathon event director has commented: ‘We monitor the weather forecast for race day very closely. We have a number of contingency plans in place in case of hot weather, and we will be sending advice to runners and spectators later in the week that will be proportionate to race day’. The most important thing is to enjoy it, but if your body is struggling, listen, slow down, take a break or find some shade, and continue when you feel ready.

Photo credit: yampi/Shutterstock 

The post How to prepare for the London Marathon in the heat appeared first on Nuyoo.

And this year, LoveFit is set to be bigger and better, with 2000 visitors to be welcomed through the doors (or I should say fields), for this 2 day extravaganza. Included in the weekend will be new adventure programmes, consisting of paddle boarding, aerial acrobatics, woodland obstacle trail, slip and slide and slacklining. Also included in the ticket price are some temperature warmer activities for those who love getting hot and sweaty – hot yoga, wild swimming in the lake, spinning classes in the trees, battle ropes and circuit training. The weekend is designed to expose you to new and exhilarating fitness trends that are taking over the sporting world. With all the strenuous and mentally pumped exercises on offer, in between the sweat, you can camp under the stars, and take long walks through the green estate.

In addition to the plethora of classes, exercise regimes and activities to indulge in, there is a fantastic line-up of wellbeing and fitness stars, featuring Chelsea and Everton FC physio Lily Sabri, GQ Star trainer of the year Esmee Gummer, Charlotte Holmes and Pro Fitness Model world champion Shaun Stafford. And returning from last year’s line-up of stars will be Carly Rowena, Kim Hartwell and Callum Melly. LoveFit will also be hosting the likes of 1Rebel, Reach Fitness, Take the HIIT and Gracefulbow Yoga for HIIT classes, yoga sessions and workouts. So if you’re known for document gruelling workout sessions on social media or to your friends, LoveFit sounds like the festival for you.

It goes without saying that there were will music everyday. After all, what festival doesn’t have music! There will be a welcome party which will explore the very best of the 80’s, so dig out your spandex and fluorescent coloured socks and bandanas. On Saturday there will be a mix of electric feel good anthems and house music, with Sunday a chance to fully recover from the busyness of the weekend.

And to wash it all down, there is an incredible variety of foods to tickle your taste buds. Fresh vegetable and fruit juice cocktails, served with or without alcohol will be on offer from Vits & Kicks. Not to mention, meat eaters, vegans and vegetarians will all be catered for with Fit Burgers and Fit Veggie Burgers from Body Burger and The Devil’s Pantry. Also at the festival will be FroByJoy, the brains behind frozen coconut yoghurt that is free from gluten, dairy-free, soya-free and entirely guilt free.

If attending LoveFit sounds like the only way to spend your weekend in July, visit lovefitfestival.com to purchase tickets, which start from £89.

All images credited to LoveFit Festival. 

The post Take Your Fitness to a New Level With LoveFit Festival appeared first on Nuyoo.