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BMW BERLIN-MARATHON

The Golden Rules for Your Temperature Management at the BMW BERLIN-MARATHON 2025

Runner at the BERLIN-MARATHON wearing a hat and sunglasses smiles as she runs through a shower of water..

A refreshing shower lowers body temperature and boosts your mood. © SCC EVENTS / Petko Beier

Shift Away from Records and Enjoy the Atmosphere

High temperatures make it harder to achieve personal bests. That’s why the key is: shift your focus away from chasing records and instead soak up the unique atmosphere along the course, which will carry you safely to the finish line. With the right preparation and an awareness of the conditions, you can still enjoy the marathon experience to the fullest – even in the heat.

Runner at the BERLIN-MARATHON with a water cup in her hand, headgear, and sunglasses.

Head coverings and regular fluid intake are essential in high temperatures. © SCC EVENTS / Norbert Wilhelmi

Stay Hydrated and Don’t Forget Your Headgear

Preparation starts well before the race: a sodium-rich diet, well-mineralized drinks, and relaxed pre-race days without additional physical stress will help get your body ready. On race day itself, start conservatively, take in fluids regularly, make use of the refreshment stations, and actively keep yourself cool – whether by pouring water over your head or placing ice on your neck. A sports sunscreen is also strongly recommended. Adapt your outfit to the temperature: better slightly cool than overdressed, and never forget your head covering. After crossing the finish line, keep moving, don’t stop immediately, drink, recover, and celebrate your well-deserved success.

To make sure you reach the finish line safely and in good spirits despite the heat, here are the five most important tips for the BMW BERLIN-MARATHON:

  1. Hydration first: Drink small amounts regularly (around 0.2 l) at about every second refreshment point – hydration doesn’t cost you time, it gets you to the finish.

  2. Plan for cooling: Use water, ice, or the showers along the course to actively cool down your body. Wash the salt off your skin so it can breathe better.

  3. Choose the right clothing: Opt for light, breathable gear and wear a cap or visor for sun protection.

  4. Start conservatively: Adjust your pace to the conditions, listen to your body, and don’t chase personal bests in the heat.

  5. Keep moving and recover after the finish: Keep walking after the finish line, drink mineral-rich fluids, and enjoy your well-earned medal.

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