The Thailand Temple Marathon and Half Marathon will take place in hot and
humid conditions, which most international runners
will be unaccustomed to.
Here are some tips for training and running
in the heat.
The average person does not drink enough. The ‘standard’ minimum is quoted as “eight 8-ounce
glasses of fluid a day”.
More if you also drink coffee, tea and
Runners need anywhere from four to eight
QUARTS – that’s at least sixteen 8-ounce
glasses every day!
Drink water or sports drinks; fruit juices and other drinks if you
don’t have to worry about calories.
Start to focus on just how much you drink every day, and it will soon
become a habit.
working out or racing
Drink 16 ounces (2 glasses) about 2 hours before the race or work out.
About 15 minutes before you run, drink
another one or two glasses of water or sports
early and drink often.
During a race, you should drink six to twelve ounces for every 15-20
minutes of activity.
So don’t miss any of those water
experts recommend that, for a race or work out of
longer than one hour, this fluid intake should
consist of a sports drink or electrolyte solution,
not just water.
After the race, drink at least 16 ounces of fluid for every 30 minutes
you ran – but not all at once, or you could
experience hyponatremia, which is caused by drinking too much water all at once
and not taking in enough sodium.
You can avoid this by drinking sports
drinks as well as water!
For more Hot Weather Running
Plan your Training - Get Help
you have taken the plunge, and set your sights on a
trip to Thailand in March 2002, to participate in
the First Annual Thailand Temple Run, you need a
Whether you are entering the full marathon,
or the half marathon, there are programs tailored to
the last 12 months, I have entered a one-day Action
Asia National Geographic Adventure Challenge, and
the Great Wall of China Half Marathon.
For both, I used the excellent services of www.asimba.com.
There is a wealth of information, tips and
training programs – and the latter can be received
as a daily email to follow.
Check it out and find something to suit your
few of the many other sites offering training