Steamy dawn and 80% humidity on Sept. 14 turned early road starts into a wall of glare and sweat. You’ll get a clear, step-by-step plan—cooling, pacing, and breathing—to race safer and faster in hot, sticky conditions.
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The road events were shifted 30 minutes earlier and organizers added extensive cooling measures, including dense hydration points and shaded recovery zones. That buys time against rising temperatures, but athletes still face high dew points that slow cooling and spike heart rate.
Earlier road starts and cooling tents—what improves safety now
Moving the gun time into cooler morning windows reduces radiant load and early dehydration, while on-course misting, shade, and frequent fluids curb core-temperature drift. Expect slightly slower opening splits but fewer heat-related drop-offs over the final third.
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Who actually gains from these shifts and who is left exposed?
Heat-acclimated athletes, efficient drinkers, and even-pacers benefit most; late-acclimators, aggressive starters, and heavy sweaters remain vulnerable.
“We will face some heat challenges.” — Sebastian Coe, World Athletics president.
Your race-day cooling plan for hot, soupy mornings
Start “cool and topped-off,” then defend that edge with simple habits:
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Pre-cool: sip an ice-slush drink in the corral; keep a chilled towel at neck/underarms.
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Drink to thirst with small, regular sips; add sodium if you’re a salty sweater.
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Pace by effort early; use a conversational/RPE check to avoid red-lining.
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Breathe low and slow (diaphragmatic) to steady heart rate and reduce perceived strain.
Exercise | Benefit | Frequency
| Exercise | Benefit | Frequency |
|---|---|---|
| Ice-slush pre-cool (300–500 ml, 0–4 °C) | Lowers core temp, delays fatigue | 10–20 min before start; small sips mid-race |
| Cooling towel at neck/armpits | Reduces thermal strain between efforts | 2–3 min before gun; at aid as needed |
| Diaphragmatic nasal rhythm (e.g., 2-in/2-out) | Steadier HR, calmer RPE | 2–3 sessions/week; use first half of race |
What to expect through September 21 as temperatures swing
Morning windows should remain the least risky; still plan for slower first splits and surge late. Test your drink, sodium, and cooling combo on a short run this week, then lock it in for race day.
SOURCES
https://www.reuters.com/sports/road-events-world-championships-start-30-minutes-earlier-beat-tokyo-heat-2025-09-11/
https://www.japantimes.co.jp/sports/2025/09/13/more-sports/race-walkers-brave-heat/
https://pmc.ncbi.nlm.nih.gov/articles/PMC10108752/
Jessica Morrison is a seasoned entertainment writer with over a decade of experience covering television, film, and pop culture. After earning a degree in journalism from New York University, she worked as a freelance writer for various entertainment magazines before joining red94.net. Her expertise lies in analyzing television series, from groundbreaking dramas to light-hearted comedies, and she often provides in-depth reviews and industry insights. Outside of writing, Jessica is an avid film buff and enjoys discovering new indie movies at local festivals.