Warm Weather Advice
Following a recent spell of warm weather across the UK, it’s looking increasingly likely it will be very warm for the Barry Island 10K this Sunday. Temperatures are forecasted to peak at 26 degrees, meaning conditions could be more difficult for 10K running.
If you are running, please read the advice below carefully and take steps to ensure you are ready.
It’s essential to stay hydrated not only on race day, but in the lead up to Sunday. Ensure you’re drinking plenty of water when doing any exercise this week. Dehydration is not just a result of not drinking enough on one day, but a result of not taking on enough fluids over an accumulation of days.
Dehydration can lead to several dangerous symptoms including heatstroke, nausea, headaches and dizziness. Our route will be well-stocked with Brecon Carreg water to give you opportunities to rehydrate and steer clear of those symptoms.
Consistent fluid intake in the lead up to the race as well as minimising your alcohol intake reduces your risk of dehydration. Please be cautious not to overhydrate and drink too much water as this can lead to water intoxication.
To account for the conditions, we have upped the size of Brecon Carreg water bottles being distributed from 300ml to 500ml. These will be available at the 5K mark in Romilly Park. Make sure you take a bottle as 10K without water intake is unsafe on a warm day.
Please ensure you’re sensible and avoid heat exhaustion. With blistering heat expected, it would be sensible to adjust your 10K goal and reduce your overall effort. If you feel like the heat is having an impact on your running, please take the time to stop and take a break in a shady spot.
If you feel like dropping out would be the safest option, locate your nearest marshal (if possible). Likewise, if you see a runner in distress – please alert the nearest marshal.
Sensible effort levels should reflect in your warm up and final training preparations too. In order to stay hydrated, it’s important not to over-exert with any exercise that may have a long-term effect on your ability to run on Sunday.
Consider whether you take part at all if you have been unwell recently, and speak to your GP if you have a pre-existing medical condition which may be exacerbated by running in warm conditions.
Runners taking part in the 10K will be in the sun for approximately 2 or 3 hours between 09:00 – 12:00. Those taking part in the Family Fun Run and Toddler Dash will be out in the sun during tougher hours between 12:00 – 14:00. Please bring sun cream and apply regularly if you’re likely to be out in the sun for a prolonged amount of time.
Clothing and Body Temperature
Much of the effort will be staying cool. Wear appropriate running clothing and give your body the best chance to stay cool throughout the day. Take a lukewarm or cold shower before the race and stay out the sun where possible. On returning home, give your body the chance to return to normal.
If you have friends and family coming along for the day, please make sure they bring plenty of water and read this advice too.