What should you prepare for a summer marathon? A complete checklist before your training in the tropical zone.

If you train marathon in Thailand, you are doing what most runners worldwide do without ever having to endure winter. You train in the air that is hot and humid almost every day, without any need to rest during the cold season.

European or American runners who fly into Thailand often say it's "harder than expected," even though the home base isn't bad at all because the conditions are... tropical zone Make your body work harder with every step you run.

Why is Tropical Zone heavier than expected?

The body regulates its own temperature through sweating, but when humidity is high, sweat evaporation slows down, reducing heat dissipation efficiency. As a result,

• Core body temperature rises faster than usual.
• The heart must pump harder to dissipate heat through the skin.
• Increased sweating leads to faster loss of water and electrolytes.
• Comfortable shoes in cool weather feel heavier than in humid hot weather.

✅ CHECKLIST Part 1: Body and Training

1) Heat Acclimatization — Allow your body to adapt to heat before

The body takes approximately 10–14 Days To adapt to hot weather, reduce workout intensity by approximately 20–30% this season and avoid attempting PBs, as your body is currently adjusting its systems.

2) Adjust according to temperature

On a hot day, don't rely too much on the numbers on the dial; instead, use... RPE And heart rate It is a leading alternative.

3) Select the training time appropriately.

• Morning 05:00–07:00 — Best Cold Weather Performance
• 18:00–20:00 — Below (still retains heat accumulation from the floor)
• Daytime 10:00–15:00 Avoid if possible, especially for long runs.

4) Reduce long runs in summer to an effort-based approach instead of a distance-based one.

Instead of setting a target of "running 30 km," we change it to "easy effort 3 hours" to allow the body to benefit from long runs without forcing itself to break down.

✅ PART 2: WATER AND MINERAL

5) Drink at least 500 ml of water before running, 1–2 hours prior to your run.

If you wait for thirst, drink immediately = The line is set because water thirst is often a sign that your body has already lost some water.

6) During running: Drink every 15–20 minutes without waiting for thirst.

In hot weather, the general target is 400–600 ml/hour (adjustable per individual sweat rate), and do not drink too much plain water until you forget your sodium.

7) Essential minerals are vital during hot weather.

Common signs of insufficient electrolyte intake: cramps, dizziness, excessive fatigue, and irregular heartbeats.

• How to replenish: Salt crystals / electrolyte gel / sports drinks with sodium
• Test your saltwater training plan on any day when you sweat heavily, just like a gel run.

8) Weigh before and after running to measure water loss.

Weight loss 1 kg ≈ 1 liter of sweat. Excellent base for planning your next drink.

✅ CHECKLIST Part 3: Nutrition

9) Carb for long runs in hot weather

Heat causes the body to "burn faster" due to the need to dissipate heat. The recommended approach is 60–90 grams of carbohydrates per hour for long runs exceeding 90 minutes (test on your own stomach).

10) Pre-run Nutrition: Light and Easy to Digest

Heavy meals increase blood flow to the digestive system, which is especially problematic in hot weather. Choose lighter options such as bananas, porridge, or bread with jam 1–2 hours before running.

11) Be cautious about excessive caffeine before running hot.

Caffeine enhances performance, but some individuals may experience dehydration or anxiety when consuming coffee before running. Drink additional water before running and test your readiness on the practice day.

✅ CHECKLIST Part 4: Equipment

12) Clothing

• Lightweight breathable fabric in soft, cool tones that resists heat absorption.
• Dry-fit / moisture-wicking
• Avoid cotton (absorbs easily and feels sticky).

13) Visor

Essential for hot weather: The visor offers superior air resistance compared to closed-capsule hats on humid days.

14) Sunscreen SPF 50+

Apply 15–20 minutes before running. Choose a water-resistant (sweat) type to reduce heat buildup on the skin.

15) Watch that tracks heart rate

In hot weather, HR is more accurate than Pegasus because it tells you how hard your body is working, even when Pegasus appears slower.

16) Portable water bottle or hydration vest

For long runs with infrequent water points, carrying a 250–500 ml soft flask is a life-changing solution, especially during the summer.

✅ CHECKLIST Part 5: Shoes and Foot Care

17) Breathable running shoes

Water blisters and finger irritation are solved with our exclusive shoe formula. Choose a breathable mesh upper for superior ventilation.

18) Correct Shoes

High-performance running socks for hot weather should be thin, breathable, and wicking (superior technical fabric than cotton).

19) Running Recovery Shoes — A Point Many Miss

Long runs in hot weather often cause swelling due to heat and prolonged running. If you rush into tight shoes or walk barefoot on hard surfaces, your feet will not rest properly. Having comfortable, breathable "post-run" shoes that help you continue without fatigue is a daily recovery tool.

Stay Hot — Need a Running Pair That Lets Your Feet Recover Quickly

Summer training is harder than you think, because in addition to the heart working harder, your feet are subjected to repeated impact under conditions of greater fatigue and dehydration. If you return to flat, stiff, or cushioned shoes after running, your feet will recover more slowly without you realizing it.

If you want to train continuously until the match day, we recommend clearly separating your shoes' roles: Pair for "walking back, walking home, or walking to rest" With Pair for "Training Day / Real-World Use"

✅ CHECKLIST Part 6: Safety Hazards to Know

20) Know the signs of heat-related illness

• Heat Cramps Torsion is often caused by insufficient mineral intake; add sodium + stretch muscles.
• Heat Exhaustion — Wain Hua, nausea, diarrhea, excessive sweating, heart racing → Stop running, hydrate, drink electrolytes.
• Heat Stroke Confused, extremely high temperatures, like "body cannot control" → Medical Emergency Request immediate assistance now.

21) Rule "When in Doubt, Slow Down"

If you feel significantly unwell, do not force yourself—slow down or take a break before "DNF Day of Practice." It does not derail your plan; forcing yourself into heat illness allows you to rest longer.

Quick Checklist ✓

Scientific Reference Source

1. Périard JD, Racinais S, Sawka MN. (2015). Adaptations and mechanisms of human heat acclimation: Applications for competitive athletes and sports.
2. Lorenzo S, Halliwill JR, Sawka MN, Minson CT. (2010). Heat acclimation improves exercise performance.
3. Périard JD et al. (2021). Exercise under heat stress: thermoregulation, hydration, performance implications, and mitigation strategies.
4. Sawka MN et al. Heat Acclimatization to Improve Athletic Performance in Warm-Hot Environments.
5. Mantzios K et al. (2022). Effects of Weather Parameters on Endurance Running Performance.
6. Knechtle B et al. (2021). The Influence of Environmental Conditions on Pacing in Age Group Marathoners.
7. Marathon Handbook. Large-Scale Marathon Study Identifies Ideal Weather Conditions For Peak Marathon Performance.
8. Ely MR, Cheuvront SN, Roberts WO, Montain SJ. (2007). Impact of weather on marathon-running performance.

Article by Ving Thailand | 🔗 www.ving.run