1.Plenty of long runs throughout the day to acclimatise to the heat and direct sun throughout the day

2. Getting in some speedwork like tempo, fartlek, hills, intervals, because that helps your body to be fitter and better able to handle the heat

3. Pacing yourself.. the hotter the temps get, the more tempered your pace needs to be. Run sensibly

4. Interspersing your long runs and ultra with some walks .. uphills and stairs, technical parts and getting in some food might be good times to walk

5. Try not to stop, except to re-stock supplies at the aids stations, but as long as you’re moving forward steadily that keeps the stress off the pace

6. Hydrating with water and electrolytes and fueling the 2-3 days leading in. Hydrating and fueling before the run and during the run right from the start. The hotter it gets the more you need to be taking on. All types of carbs including solids, gels, fluids.

7. Check what the aids stations have available so that you can re-stock as you go to save carrying excess weight in your pack. The heavier your pack the harder you have to work in the heat.

8. The more crampy type person you are then the better the salts regime you need incl salt tablets, cramp-fix or special mixes.

9. Protein in the ultra (on top of all the carbs and elects) to help your muscles

10. Throwing water over head, putting ice down your top and in your shorts

11. Have icy poles, slushies, ice sticks

12. Minimal, light fabric clothing to help keep cooler

1. Wear a light and breathable hat to keep the sun off your face and sunscreen to protect your skin.

2. Wear breathable running shoes that fit well and allow for the swelling that hot weather can cause. Don’t have your shoelaces too tight as that will give you that extra space you will need when your feet are a bit hot/swollen. 

3. Wear lightweight shorts and choose a singlet or t-shirt sweat absorbing and quick-drying materials to keep you cool.

4. Wear light colours with clothes and shoes. Remember black/dark colours are a heat magnet.

5. Start your race with frozen water in your backpack and try to keep that for when the weather gets hotter so you can drink cold water. Otherwise ask one of your supporters to bring ice in an esky for you so that you can fit it in your backpack at some of the transitions.

6. Prepare some instant cold packs at the transitions after the first part of the race. You can get this in most chemists. You can always grab this from the transitions, hitting them against the ground and they will get cold straight away so then you can run holding them with your hands for a few km and this cold around your hands will keep your whole-body cooler. 

7. Wrap an ice-filled bandana around your neck. Keeping the neck colder helps to keep your whole-body temperature cooler too.

8. During the run, try to wet your head, neck, or wrists with cold water, using cooling towels at the transitions, or running in proximity to water sources like a bubbler or water fountain (but be careful of chafing).

9. If it gets too hot- slow down. Try to be smart and strategise when you are going to be running faster and slower depending on the weather.

10. Keep hydrated with plenty of electrolytes. Excessive sweating can lead to a significant loss of electrolytes, causing dehydration and disorientation. Carry extra electrolyte tablets, sports drinks or rehydration sachets and add to your water to replenish salts.

11.Try to avoid caffeine before running in hot weather. It makes you urinate more and, in the heat, you need to keep those fluids. During long events some athletes tend to drink more caffeine towards the last hour of the race to keep going, almost at the end.

1.Drink a little bit more than you normally would in the lead up and perhaps add a tiny bit more iodised salt to every meal.

2. Work on your mindset. If you know it’s going to be uncomfortable, start preparing yourself for that. Visualise how are you are going to cope and what your race strategy might look like. There are lots of things you can choose to do, including slowing down, taking more walk breaks, resetting your finish time expectations, and turning the day into an adventure.

3. Dress appropriately, and don’t forget sunscreen and a hat.

4. If you are racing - don’t skip any of the drink stations! Hydrate a little more than you normally would, and try to consume some salt/ electrolytes during the run, either through your gels, or your pocketed snacks.

5. You can wear a buff around your neck or wrist and wet it at every opportunity and use this to wipe your face.

6. If you were planning to run with a hydration pack, you can store your drink bottles in the freezer the night before, so they will be really cold, both on your chest and as you drink.

7. Keep an eye on your heart rate and don’t let it climb too high. If you feel unwell during the run, you should slow down or stop completely until you feel better. You know what they say, one body, many races!

1. Hydrate, Hydrate, Hydrate💧: Start hydrating well before your run and continue during and after. Electrolyte solutions can also help replenish the minerals you lose while sweating.

2. Wear Lightweight & Light-Colored Clothing 👟: Light-coloured clothing reflects the sun, while moisture-wicking materials help to keep you cool and dry.

3. Listen to Your Body ❤️: It's crucial to recognise signs of heat exhaustion, like dizziness, nausea, or excessive sweating. Slow down, take breaks, and know it's okay to cut a session short if you're not feeling right.

Stay safe and enjoy those sun-soaked runs!