WATCH: Should this be your next race cooling strategy?

During an ultramarathon, this runner used a unique method to beat the heat The post WATCH: Should this be your next race cooling strategy? appeared first on Canadian Running Magazine .

Struggling through the heat is one of the most relatable experiences for runners, and when high temperatures strike on race day, they can undo months of hard training. Athletes will try almost anything to stay cool, and one participant at the 2026 Comrades Marathon on June 14 took a particularly creative (and relatable) approach. View this post on Instagram Not everyone has access to a tub full of ice-cold water bottles during a race, and many runners don’t want to sacrifice a PB attempt by slowing down too much.

Fortunately, there are several strategies you can use to manage the heat on race day. Be prepared If you know your race has the potential to be hot, especially during the summer months, preparation starts well before the starting line. Heat acclimation can help your body adapt to warmer conditions, making it easier to perform when temperatures climb.

Heat training increases blood plasma (the part of blood that helps produce sweat and regulates body temperature). As your body adapts, it becomes more efficient at cooling itself, allowing you to maintain a lower core temperature and run more comfortably in the heat. Many runners heat-train by wearing an extra layer or extending their runs in warm weather, but there are other options.

One simple alternative is post-run hot-water immersion. A recent study found that runners who regularly soaked in a hot bath after training improved their performance during low-oxygen testing compared with a control group. Staying cool Preparing for a warm-weather race isn’t just about training; it’s also about knowing what to wear.

To make that decision easier, an American runner has created a website called DressMyRun.com, which uses live weather data from Apple Weather and IP-based geolocation to help runners decide what to wear based on real-time conditions. Choosing the right clothes goes hand in hand with keeping your core temperature as low as possible before the race starts. Keep your warm-up shorter and easier than usual to avoid overheating before the gun, and use cold towels before you go to the corral.

Pacing is equally important, and if temperatures are expected to be high, adjust your goal pace rather than trying to run as if conditions were ideal. Starting too fast will cause your core temperature to rise more quickly, making it much harder to hold your pace in the later stages of the race. Drinking something cold before the start can also help lower your core temperature, and staying hydrated throughout the race is essential.

If you’re racing a longer distance, consider arranging support with ice or cold packs along the course. Otherwise, take advantage of aid stations that offer cold water or ice to cool down whenever possible, or just dive into the closest tub of water.