Beat the Heat to Optimise Your Performance

Beat the Heat to Optimise Your Performance

By Guy Crawford, MetaSport Head Coach

As the temperature rises in Singapore, our priority is to ensure you have an enjoyable and safe experience on race day. Whether you plan to walk or run, your well-being matters to us. Here are some valuable tips to help you get fitter and feel your best as we approach the event:

Beat the Heat: To escape the scorching midday sun, we recommend choosing off-peak hours for your training sessions. These times offer cooler temperatures, making your workouts more comfortable.

Stay Hydrated: Hydration is key. Make sure you’re well-hydrated before, during, and after your run. Opt for chilled drinks and consider a sports drink alongside water to replenish lost electrolytes.

Timing Matters: Research tells us that the coolest times in Singapore are from 10 pm to 5 am. Why not enjoy a midnight run and have the course and breathtaking skyline views all to yourself? Alternatively, consider early mornings (before 6:30 am) or late evenings (from 8 pm to 10 pm) for cooler conditions.

Cool Down in Advance: Pre-cooling your body before exercising can give you a buffer against rising core temperatures. A shorter warm-up and chilled drinks can help. Remember, it’s about feeling comfortable, not overloading on water.

Targeted Cooling: Scientists have discovered that cooling specific areas of your body, like hands, feet, head, arms, and wrists, can help lower your overall body temperature. Try using ice or wet sponges under your cap or hold them against your arms. If you have an ice-cold water bottle, a quick spray on your hands, head, and wrists can work wonders.

Pacing is Key: Don’t rush. Take your time and find a comfortable pace that suits you.

Yes, it’s Singapore, so it’s going to be warm regardless of the time of day, so do yourself a favour by being prepared, choose a good time to run, hydrate, pace yourself and you will have a fantastic experience.

Remember, it’s not about competing; it’s about enjoying the journey and staying fit for the big day.


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