ADVERTORIAL: While temperatures continue to drop in the UK, a number of athletes look to head overseas for some heat and Limassol Marathon GSO offers advice for training in warmer conditions

With less than five months until the Limassol Marathon GSO gets underway, organisers have released tips for runners to help them maximise their performance when running in warm conditions.

Taking place on Sunday March 19, 2017, Limassol Marathon GSO falls during the Mediterranean spring. With temperatures in Cyprus typically ranging between 9-17⁰C at this time of year, the mercury has by no means reached its summer peak, yet for visiting athletes – especially those from northern European countries – the island offers some welcome warmth post-winter.

While preparing for their springtime race, there are a few simple steps that runners can take to ensure they stay healthy and hit their target times, whatever the weather.

Wear light clothing

Your wardrobe choice before you step on the plane to Cyprus can really help your performance on the day. By choosing clothing that is light in colour, lightweight and with vents or mesh, you are helping your body to deal more efficiently with warmth.

Moisture-wicking, quick-drying gear won’t absorb sweat and lighter colours will reflect, rather than absorb, the sun. A microfibre cap with ventilation will help to protect your face from the sun and allow heat to evaporate.

It’s also always advisable to apply sun cream 30 minutes before exposure.

Hydrate sufficiently

As with any exercise and in any weather, drinking enough fluid is important to keep the body hydrated. How much you need to consume will depend on which race you run in Limassol, how much you tend to perspire and what you know your body needs for your chosen distance.

Adjust your pace

Even runners used to the heat may experience a degree of reduced performance in hot conditions. If the temperature warms up during the course of your race, adjusting your pace to run marginally slower will help you conserve enough energy to finish strong. Even if you are happily running at your target pace, you will benefit from a refreshing sea breeze and the natural cooling effect of being near water thanks to Limassol’s coastal location.

Arrive early

Those travelling to Limassol from abroad are likely to have the luxury of a day or two either side of race day to enjoy the city and surrounding area. If you can arrive a day or two before the race, this is a great chance to get over the journey, become accustomed to the spring climate and know what to expect on race day.

With this in mind, the race has set up a range of packages with first class accommodation to ensure that athletes have the best possible relaxation and recovery facilities pre- and post-race. From peaceful, luxury hotels with spas and balanced menus to city centre hotels with swimming pools and beaches, the city is ready to help athletes prepare for their race and recover from their efforts. All packages include a free pasta party pass which is a great chance to socialise as well as to stock up on carbs before hitting the start line. These packages offer the most economical and hassle-free way to enjoy Limassol Marathon GSO.

Avoid caffeine and alcohol

Tempting though it might be to enjoy the Cypriot coffee and exceptional hospitality, your body will thank you for avoiding too much caffeine and alcohol before you race. Both coffee and alcohol are diuretics, meaning that they increase urine output which in turn dehydrates the body. Coffee in Cyprus is particularly strong, albeit delicious, so it’s advisable to save your caffeine fix for after the race, when you can sit back and relax and enjoy a traditional Cypriot coffee in style.

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